Strength: Floor Press 5 reps @ 60% 3 reps @ 70% Max reps @ 80%   For score Formulate estimated 1-RM from result of Monday, 28 January 2019 Score is reps x (80% weight)   Conditioning: 50 Double unders 10 Ring dips 21 Thrusters (65/43) 50 Double unders 10 Ring dips 15 Thrusters (95/63) 50 Double...Read More

Gene, currently sitting in 2nd place in his age group…WORLDWIDE! Strong work Geno!!   Endurance: 200m Hill Sprint Rest 3:00 4 rounds for total sprint time   Conditioning: Perform 3 rounds of: 20 Burpee box overs (30/24″) 10 D-ball cleans (100/80) For time   Flexibility: Half straddle Pike Butterfly     Post results and experiences...Read More

She really does love this. 😉   Conditioning: Option 1: 2019 Functional Fitness Games Open WOD 19.4 3 rounds of: 10 Snatches (95/65) 12 Bar-facing-burpees …rest 3 minutes, then… 3 rounds of: 10 Bar muscle-ups 12 Bar-facing-burpees   For time (12 minute cap)   Option 2: Complete as many rounds and reps in 25 minutes...Read More

  2019 Functional Fitness Games Open WOD 19.4 3 rounds of: 10 Snatches (95/65) 12 Bar-facing-burpees …rest 3 minutes, then… 3 rounds of: 10 Bar muscle-ups 12 Bar-facing-burpees   For time (12 minute cap)     Post results and experiences to commentsRead More

Online Judges Course: Click HERE   Endurance: 1:00 Max calories biked 30 second Hollow hold 1:00 Rest   5 rounds for total calories   Metcon: Complete as many rounds and reps in 15 minutes of: 10 Sit-up slammers (12/8) @ 2m 8 Chest-2-bar pull-ups 6 Power snatches (115/73) 10/8 Calories Rowed   For score   Flexibility: Quad...Read More

Old school pic, March 2016! Online Judges Course: Click HERE   Conditioning: Option 1: 2019 Functional Fitness Games Open WOD 19.3 200-ft Dumbbell overhead lunge (50/35) 50 Dumbbell box step-ups(50/35) @ (24/20″) 50 Strict handstand push-ups 200-ft Handstand walk   For time (10:00 cap) See Masters and Scaled options HERE   Option 2: Partner WOD 1500m Row...Read More

Online Judges Course: Click HERE   Conditioning: 2019 Functional Fitness Games Open WOD 19.3 200-ft Dumbbell overhead lunge (50/35) 50 Dumbbell box step-ups(50/35) 50 Strict handstand push-ups 200-ft Handstand walk   For time (10:00 cap) See Masters and Scaled options HERE     Post results and experiences to commentsRead More

Wednesday 0845 class is cancelled. Sorry for any inconvenience.    Conditioning: Every 2 minutes on the minute for 12 minutes, perform one round of: 12/9 Calories biked 9 Front squats (45/33) 7 Shoulder Press (45/33) 5 Kettlebell Swings (72/53)   Strength: Thrusters 7-rep max*   For max load *No racks. Must squat clean into first...Read More

Online Judges Course: Click HERE Tuesday 0630 class is cancelled. Sorry for any inconvenience.    Endurance Skill: Row Sprints 4 minutes for calories Rest 4 minutes 3 minutes for calories Rest 3 minutes 2 minutes for calories Rest 2 minutes 1 minute for calories Rest 1 minute 30 seconds for calories   For total calories   Conditioning:...Read More

Online Judges Course: Click HERE 0845 class is cancelled for Monday and Wednesday. Sorry for any inconvenience.   Conditioning: Option 1: 2019 Functional Fitness Games Open WOD 19.2 Beginning with an 8:00 clock, complete as many reps as possible of: 25 Toes-2-Bar 50 Double Unders 15 Squat Cleans (135/85) 25 Toes-2-Bar 50 Double Unders 13 Squat Cleans...Read More