Click HERE to register for Conquer the Gauntlet on Sept 12th! Today’s 0845 class cancelled. We are sorry for any inconvenience!  Conditioning: As many rounds and reps as possible in 8 minutes of: 4 Dumbbell goblet alternating lunges (70/50)* 6 Push-ups 8 Alternating dumbbell snatches (70/50)   For score *Use the same dumbbell for both...Read More

Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Partner WOD, equal work required 50-40-30-20-10 Rep rounds of: Calories biked Deadlifts (185/123) Kettlebell goblet squats (53/35)   For time (30:00 cap) †Levels: Intermediate/70+ Advanced: 40-32-24-16-8 reps ( 155/103) deadlift, (45/30) kettlebell Beginner/70+ Scaled: 32-24-18-12-6 reps ( 125/83) deadlift, (35/20) kettlebell    ...Read More

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

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

  Conditioning†: Monster Games Championship WOD 6 Intermediate/Masters Partner Team version “St. Helens” Every 2:30 x 4 sets (10:00) 0:00-2:30 12 Squat cleans (185/123) 60-ft Handstand walk Max rep sandbag cleans to shoulder (150/100) in remaining time   2:30-5:00 9 Sandbag cleans to shoulder (150/100) 60-ft Handstand walk Max rep squat cleans (185/123) in remaining...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