Conditioning†: Partner WOD* As many rounds and reps as possible in 12-minutes of: 1 Ring muscle-up 2 Sandbag squat cleans (150/100) 30 Double-unders   For score †Levels: Intermediate/70+ Rx: 1 Bar muscle-ups or 2 chest-to-bar pull-ups, (100/75) sandbag, 60 single-unders Beginner/70+ Scaled: 2 chin-over-bar pull-ups or 3 ring rows, (75/50) sandbag, 30 single-unders *Alternate exercises;...Read More

Click HERE to register for Conquer the Gauntlet on Sept. 12th! Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 8-minutes of: 20 Sandbag cleans to shoulder (100/75) 400m Row …rest 3-minutes… As many rounds and reps as possible in 8-minutes of: 10 Bar muscle-ups 100 Double unders …rest 3-minutes… As...Read More

Click HERE to donate to Project Vaspire316 Click HERE to register for Conquer the Gauntlet on Sept 12th! Today’s hero tribute WOD is dedicated to Dominic J. Hall. “Dom” passed from this live the join the Heavenly Father on Sept. 4, 2022, at the age of 33, of pancreatic cancer that was deemed a direct...Read More

  Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: As many rounds and reps as possible in 15-minutes of: 5 Wall-walks 10 Burpee box jumps (24/20″) 250m Row*   For score *Each round is worth 20-points. Every 50m on rower is 1-point.   Core Work: 5 “6-count” Rocky sit-ups 15 Kettlebell...Read More

  Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: 25-ft Mixed* double dumbbell lunges (2 x 50/35) 10 Calories biked 25-ft Mixed double dumbbell lunges (2 x 50/35) 10 Double dumbbell thrusters   5 Rounds for time *one dumbbell held overhead and one dumbbell held in farmer carry (25:00 cap)  ...Read More

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