Conditioning: Partner WOD (alternate exercises) As many rounds as possible in 12 minutes of: 4 Strict handstand push-ups 8 V-ups 12 Double kettlebell front squats (2 x 53/35)   …Rest 4:00 and then   As many rounds as possible in 12 minutes of: 4 Bar muscle-ups 8 GHD Sit-ups 12 Double kettlebell front rack alternating...Read More

All smiles post workout! Conditioning: “Walk this Way” Partner WOD 10 Box jump overs (30/24) 25-ft Handstand walk 15 Wall ball shots (25/20) @ (10/9′) 25-ft Handstand walk   8 Rounds for time, partners alternate full rounds (15:00 cap) *Levels Intermediate/70+ Adv: (24/20″) box jump overs, 75-ft double dumbbell overhead carry (2 x 35/20), (20/14#)...Read More

  Conditioning: 21-15-9 rep rounds* of: Kettlebell swings (72/53) Plate-facing burpees Handstand push-ups GHD Sit-ups Overhead squats (105/73)   For time (20:00 cap)   *Levels Intermediate/70+ Adv: 18-12-6 rep rounds, (62/45) KBs, (85/58) OHS/% based OHS on board Beginner/70+ Scaled: 15-10-5 rep rounds, (53/35) KBs, % based OHS on board     Post results and...Read More

Conditioning: 40/30 Calories rowed …Immediately into 3 rounds of: 50 Double-unders 10 Double dumbbell front squats (2 x 70/50) …Immediately into: 200′ Handstand walk   For time (10:00 cap)   …Rest to the 17:00 mark, partner up, and then complete…   100/80/60 Calories* biked   For time *Calories posted as MM/MF/FF     Post results...Read More

  Conditioning: Partner WOD* 15/12 Calories biked 50-ft Sandbag carry (100/75) 10 Sandbag cleans 15/12 Calories rowed 50-ft Sandbag carry 10 Sandbag squats   6 rounds for time (30:00 cap) *Partners alternate complete rounds Compared to Wednesday, 19 March 2025     Post results and experiences in the commentsRead More

Today’s Open Gym (1000-1130) cancelled. 0900 class is normal. Thank you and we apologize for any inconvenience! Conditioning: Partner WOD, equal work required, tag between exercises 80 Calories rowed 60 Box jump overs (30/24″) 40 Kettlebell goblet alternating lunges (72/53) 20 Strict pull-ups   For time …rest 5:00 and then…   80 Calories biked 60...Read More

Strong work to all the participants of the “1776” WOD! You are Ape Strong!!   Conditioning: Partner WOD 1000m Run (together)* 200m Sled drag (225) 1000m Run (together) 1000m Ski 1000m Run (together) 200m Sandbag Lunges (50) 1000m Run (together)   For time (40:00 cap) *For Rx, run only the first 1K with a rucksack...Read More

Conditioning: 50 Double-unders 40 Wall-ball shots (20/14) @ (10/9′) 30 Box jump overs (24/20″) 20 Ground-to-overhead (135/93) 10 Burpee pull-ups 20 Ground-to-overhead (135/93) 30 Box jump overs (24/20″) 40 Wall-ball shots (20/14) @ (10/9′) 50 Double-unders   For time   Core/Accessory Work: 20 GHD sit-ups 25-ft Handstand walking 50-ft Double dumbbell farmer carry lunges 1:00...Read More

Join us on Monday for Memorial Day! We will WOD at 0900 and then have a BBQ potluck lunch after!   Conditioning: 15 GHD sit-ups 50-ft Single arm overhead walking lunge (right) (50/35) 5 Strict handstand push-ups 15/12 Calories biked 50-ft Single arm overhead walking lunge (left)   4 rounds for time (28:00 cap) Compared...Read More

  Conditioning: 4 rounds of: 200m Run 10 Strict pull-ups …immediately into 4 rounds of… 200m Run 15 Push-ups …immediately into 4 rounds of… 200m Run 25 Squats   For time (30:00 cap)   Core Work: 10 V-ups 10 Tuck-ups 0:20 Hollow hold 0:20 Arch hold 1:00 Rest   4 Sets* *Try to go unbroken...Read More