Conditioning/Skill: Every minute on the minute for 8 minutes, perform: Odd minutes: 15 GHD Sit-ups Even minutes: 2 Rope climbs   For quality and completion   …rest 4-minutes, then… Complete as many rounds and reps as possible in 8-minutes of: 12/10 Calories biked 10 Wall-ball shots (20/14) @ (10/9′) 8 Power Cleans (95/63) 10...Read More

Join us TODAY for a FREE WOD at 0900! No Functional Fitness experience needed!   Conditioning: “Sally’s Surprise” AMCAP in 30-minutes* on: Bike, Rower, and/or Ski erg   For score *Whenever you hear the “Flower” song (“Sally Up”), stop AMCAP, and perform one of the following: Squats (45/33), High/Low Planks, Push-ups, and Leg Raises. Upon,...Read More

Join us this Saturday at 0900 for a FREE WOD! No experience needed!   Conditioning: Option 1: 100m Sprint 20 Wall-ball shots (20/14)@(10/9′) 5 Deadlifts (275/183) 2:00 Rest   5 Rounds for total time   Option 2: 2022 Functional Fitness Games Open WOD 22.3 21 Pull-ups 42 Double-unders 21 Thrusters (95/65) 18 Chest-to-bar pull-ups 36...Read More

Bring your homemade muffins for the Golden Gorilla contest!   Conditioning: 2022 Functional Fitness Games Open WOD 22.3 21 Pull-ups 42 Double-unders 21 Thrusters (95/65) 18 Chest-to-bar pull-ups 36 Double-unders 18 Thrusters (115/75) 15 Bar Muscle-Ups 30 Double-unders 15 Thrusters (135/85)   For time (12:00 cap) For masters/scaled options click here       Post...Read More

Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest! Conditioning: Every minute on the minute, perform: Minutes 1,4,7,10: 15 Toes-2-bar* Minutes 2,5,8,11: 10 Power snatches (95/63) Minutes 3,6,9,12: 30 Double unders …rest 5:00, then… Minutes 1,4,7,10: 4 Bar muscle-ups* Minutes 2,5,8,11: 10 Thrusters (95/63) Minutes 3,6,9,12: 30 Double unders...Read More

Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest!   Conditioning: 3-person Team WOD 210 Single unders 48 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 48 Pull-ups 150 Deadlifts (135/93) 48 Sit-ups 120 Kettlebell Swings (53/35) 48 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Saturday,...Read More

Conditioning: Every minute on the minute for 20 minutes: 1- 50-ft Sandbag drag (125/85) 2- 4 Bar muscle-ups 3- 5 Power cleans (155/103) 4- 15/12 Cal ski 5- Rest   Strength: Front Squat 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65% 7 @ 75%   For quality of position  ...Read More

    Conditioning: 48 Double-unders 12 Thrusters (95/63) 6 Bar-facing burpees Rest 2:00   4 rounds total work time* *try to maintain similar pace on each round   Core Work: 20 Half-tacos 10 Crossed-arm sit-ups 5 Rower pike-ups Rest 2:00   3 Rounds for quality     Post results and experiences to commentsRead More

2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE   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 (24/20″)   For score *For scaling and masters standards click...Read More

2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE Join us TODAY for a FREE WOD at any class time. No Functional Fitness experience needed!     Conditioning: Partner WOD* “Add a little love” 30-minute AMRAP 1 Pull-up 1 Deadlift (135/93) 1 Bar-Over-Burpee 1 Power clean (135/93) 1 Calorie biked or skied...Read More