No classes on Thursday in celebration of Thanksgiving. Friday class is at 0900 only. Conditioning: 16-12-8-12-16 rep rounds of: Calories rowed Burpees-over-dumbbell Alternating dumbbell snatches (50/35) For time (15:00 cap) Compare to Friday, 16 August 2024 †Levels: Intermediate/70+ Advanced: 14-10-8-10-14 Reps, (40/30) dumbbell Beginner/70+ Scaled: 12-8-6-8-12 Reps, (35/25) dumbbell Strength: Take...Read More
Friday, Nov 21st class ONLY at 1200. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience! Conditioning: Partner WOD, equal work required 40 Power clean and jerks (95/63) 80 Toes-to-bar 160 Double-unders 100 Calories biked 160 Crossover single-unders 80 Pull-ups 40 Power snatches (95/63) For time †Levels: Intermediate/70+ Advanced:...Read More
Friday, Nov 21st class ONLY at 1200. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience! Endurance: 100m Run 150m Row 15 Burpees over rower 200m Run 250m Row 25 Ab-mat butterfly sit-ups 300m Run 375m Row 30 Grasshoppers 400m Run 500m Row 40 Speed skips 2 Rounds for time (35:00...Read More
Conditioning: 4 rounds of: 200m Run 10 Strict pull-ups Then, immediately into 4 rounds of: 200m Run 15 Push-ups Then, immediately into 4 rounds of: 200m Run 25 Squats For time (30:00 cap) Compare to Saturday, 31 August 2024 †Levels: Intermediate/70+ Advanced: Same as run as Adv, 8 pull-ups, 12 push-ups, 20 squats Beginner/70+...Read More
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters, Shelby and Erin; his son, Zachary;...Read More
Conditioning: 1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups* *7 Burpee shuttle runs after each set For time (16:00 cap) †Levels: Intermediate/70+ Advanced: Chin-over-bar pull-ups, 5 burpee shuttle runs Beginner/70+ Scaled: Ring rows or banded strict pull-ups, 4 burpee shuttle runs Strength: On a 2:00 clock: Bench Press 5 @ 80% 5 Sets for quality...Read More
Chad Wilkinson, a Navy SEAL, died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Wilkinson left behind a wife, two kids, and countless other friends and family members. Since her husband’s death, Sara Wilkinson, a long-time member of the Functional Fitness community and trainer...Read More
Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register. Conditioning: Partner WOD* Complete as many rounds* and reps as possible in 7:00 of: 50-ft Sprint 15/12 Calories skied 10 Box overs (24/20″) …Rest 2:00, then… Complete as many rounds* and reps as possible in 7:00...Read More
Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register. Endurance: 1000m Run 1000m Ski 1000m Run 1000m Row For time (20:00 cap) Accessory Work: 5 Strict ring dips 5 Sets for Quality †Levels: Intermediate/70+ Advanced: 800m on each Beginner/70+ Scaled: 600m run, 650m ski/row...Read More
