Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed. Endurance: Partner WOD Complete as many rounds and reps as possible in 20-minutes of: 10/8 Calories biked* 10/8 Calories rowed* 5 Shuttle runs together (25′ down & 25′ back = 1) For Score (M/M=50/rd, M/F=46/rd, F/F=42/rd) *Partners...Read More
Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed. Strength: 5 Tempo front squats* (3 seconds down, 3 seconds pause, 1 second up) 5 sets* for quality *55-60-70-70-70% Conditioning: Every 3-minutes on the minute perform: 10 Front squats (135/93)* 25-ft Handstand walk Max rep burpees until...Read More
Conditioning: 3-Person Team WODs “DT-ish” As many rounds and reps in 6-minutes of the following: Athletes 1 & 2 synchronize the following: 12 Single kettlebell deadlifts (53/35) 9 Russian kettlebell swings 6 Single kettlebell thrusters Athlete 3: Row for calories Athletes can switch out in any order they choose. Two athletes are...Read More
Join us today, 07 April, for a FREE class at any class time! No fitness experience needed. Conditioning: 3-Person Team WOD* Complete as many rounds and reps as possible in 35-minutes of: 60 Calories rowed 60 Single-arm dumbbell thrusters (50/35) 60 Calories biked 60 Power snatches (95/63) 60 Toes to bar 60 Calories skied...Read More
Flashback 22.1 power outage! Join us this Friday, 07 April, for a FREE class at any class time! No fitness experience needed. Conditioning: 2022 Functional Fitness Games Open WOD 22.1 As many rounds and reps as possible in 15 minutes of the following: 3 Wall-walks 12 Alternating dumbbell snatches (50/35) 15 Box jump overs...Read More
Join us this Saturday, 01 April, at 0900 for a FREE class! No fitness experience needed. Conditioning: 21/17 Calories rowed 15 Kettlebell swings (53/35) 9 Plate facing burpees 3 Strict handstand push-ups 3 Rounds for time (12:00 cap) Strength: Bench Press 3-rep max For load Compare to Monday, 12 December 2022...Read More
Join us this Saturday, 01 April, at 0900 for a FREE class! No fitness experience needed. Conditioning: 12-9-6 (9-7-5) Calories rowed Calories biked 30 Double-unders 3 Rounds for time* *3:00 Rest between rounds (30:00 cap) Post results and experiences to commentsRead More
Join us this Saturday, 01 April, at 0900 for a FREE class! No fitness experience needed. Conditioning: 2 Bar muscle-ups 4 Burpees 6 Kettlebell swings (70/53) 8 Wall ball shots (20/14)@(10/9′) 7 Rounds for time (14:00 cap) Strength/Accessory Work: 5 Strict pull-ups 10 Ring rows 10 Double dumbbell hammer curls 1:30 Rest...Read More
Conditioning: Partner WOD* As many rounds and reps as possible in 35-minutes of the following: 3 Weighted strict pull-ups (35/25) 5 Calories skied 7 Deficit plate push-ups (2″ deficit)* 9 Calories biked 11 Front squats (115/78) For score *Partners alternate exercises throughout rounds. Must tag between exercises. Each hand will be on a...Read More
