Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. Conditioning†: As many rounds and reps as possible in 7 minutes of: 400m Row 40 Double-unders For score …Rest 3:00 and then… As many rounds and reps as possible in 7 minutes of: 800m Bike 8...Read More
Join us for the Christmas party! December 6th at 1800 (6 pm). Please RSVP at the gym. Endurance†: In 3 minutes complete: 30/24 Calories skied Max plate push-ups* in the remaining time …Rest 90 seconds and then… In 3 minutes complete: 30/24 Calories rowed Max ab-mat butterfly sit-ups in remaining time …Rest...Read More
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
Conditioning†: Partner WOD 20 Synchro Clean & Jerks (115/78)* …then… 4 rounds** of: 4 Rope climbs (12′) 8 Squat cleans (155/103) 12 Synchro toes-to-bar …then… 20 Synchro Thrusters (115/78)* For time (25:00 cap) *There will be a partner worm option for these movements. **Equal work required. One at a time working on RC...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
Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register. Conditioning: On a 2:00 clock: 25 Front squats (115/78) Max calories bike OR ski* in remaining time …rest 2:00 and then… On a 2:00 clock: 20 Push presses (115/78) Max calories bike OR ski* in remaining time …rest 2:00...Read More
Conditioning: 1-2-3-4-5-6-7-8-9-10* Devil press (2 x 50/35) *10/8 Calories biked after each round For time (20:00 cap) †Levels: Intermediate/70+ Advanced: (40/30) dumbbells Beginner/70+ Scaled: (35/25) dumbbells, 7/5 calories Accessory Work: 5 Strict Pull-ups 5 Sets for Quality Post results and experiences in the commentsRead More
