When your shirt looks like this BEFORE the WOD starts, you are properly warmed up!   Conditioning: 3-person Team WOD, equal work required On a running clock… From 0:00 to 5:00 complete… Max rep Wall-walks   …rest from 5:00 to 7:00 and then…   From 7:00 to 17:00 complete… 45 Squat cleans (185/123) Max calories...Read More

  Conditioning†: Partner WOD, equal work 40 Strict handstand push-ups 40 Alternating dumbbell snatches (70/50) 80 GHD Sit-ups 200-ft Single-arm dumbbell front rack lunges (70/50)   For time (15:00 cap)   Rest to the 18:00 mark, then…   6 Rounds (partners alternate full rounds) of: 30 Single-unders 10 Pull-ups 5 Burpees to bar   For...Read More

  Conditioning†: 18-14-10 rep rounds of: Overhead squats (115/78) Burpees-over-bar   For time (Goal sub-7:00, 10:00 cap) †Levels: Intermediate/70+ Advanced: 16-12-8 rep rounds, (95/63) OHS (70+ can do FSQ) Beginner/70+ Scaled: 14-10-6 rep rounds, (80/53) OHS or FSQ   Strength: Every 2 minutes… Deadlifts 5 reps @ 35% 5 reps @ 45% 4 reps @...Read More

Strong work, Maggie, for doing the hardest job at the comp…judging!!   Conditioning: “Linda” (aka “3 Bars of Death”) 10-9-8-7-6-5-4-3-2-1 rep rounds of: Deadlifts (1.5 x bodyweight) Bench press (1 x bodyweight) Squat cleans (0.75 x bodyweight)   For time (35:00 cap) Compare to Friday, 10 October 2025 †Levels: Intermediate/70+ Advanced: (1.25 x bodyweight) deadlift, (0.8 bodyweight...Read More

Conditioning†: Partner WOD (alternate exercises) As many rounds as possible in 12 minutes of: 4 Strict handstand push-ups 8 Half tacos 12 Kettlebell goblet squats (53/35)   …Rest 4:00 and then   As many rounds as possible in 12 minutes of: 4 Bar muscle-ups 8 GHD Sit-ups 50-ft Kettlebell single-arm overhead alternating lunges (53/35)*  ...Read More

Thank you to all the family and friends who came to support our teams this past weekend! We felt and needed your energy! All classes this Thursday are canceled in honor of Coach Jimmy’s dad’s funeral services.   Take 10 minutes to warm up to 70% of 1-rm, sandbag carries, and muscle-ups, then… Strength: Snatch...Read More

Strong work Teams! Fun was had, and injuries avoided!   Conditioning†: Monster Games 2026 Intermediate/Masters Team WOD 3 “Mountain Top” 2-mile run* into… 75/60 Calorie row*   For time *The run will be 200m shy of 2 miles when the athlete performs the row. At the completion of the row, the athlete will finish the...Read More

Please pray for Brian/Anniee, Lexie/Justin, and Sarah/Jimmy as they all compete in the partner divisions at Monster Games this weekend.   Conditioning: Partner WOD, alternate full rounds As many rounds and reps as possible in 16:00 of the following: 9/7 Calories biked 6 Dumbbell hang snatch* (50/35) 3 Burpee pull-ups   For score *3 snatches...Read More

0845 class on Friday is canceled. We are sorry for any inconvenience.   Conditioning: 2 Rounds of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets (6 total rounds) For total work time (total time...Read More

  Conditioning†: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For...Read More