Strong work, Maggie, for doing the hardest job at the comp…judging!! Conditioning: “Linda” (aka “3 Bars of Death”) 10-9-8-7-6-5-4-3-2-1 rep rounds of: Deadlifts (1.5 x bodyweight) Bench press (1 x bodyweight) Squat cleans (0.75 x bodyweight) For time (35:00 cap) Compare to Friday, 10 October 2025 †Levels: Intermediate/70+ Advanced: (1.25 x bodyweight) deadlift, (0.8 bodyweight...Read More
Thank you to all the family and friends who came to support our teams this past weekend! We felt and needed your energy! All classes this Thursday are canceled in honor of Coach Jimmy’s dad’s funeral services. Take 10 minutes to warm up to 70% of 1-rm, sandbag carries, and muscle-ups, then… Strength: Snatch...Read More
Conditioning†: Monster Games Championship WOD 6 Intermediate/Masters Partner Team version “St. Helens” Every 2:30 x 4 sets (10:00) 0:00-2:30 12 Squat cleans (185/123) 60-ft Handstand walk Max rep sandbag cleans to shoulder (150/100) in remaining time 2:30-5:00 9 Sandbag cleans to shoulder (150/100) 60-ft Handstand walk Max rep squat cleans (185/123) in remaining...Read More
0845 class on Friday is canceled. We are sorry for any inconvenience. Conditioning: 2 Rounds of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets (6 total rounds) For total work time (total time...Read More
Conditioning: 9 Thrusters (135/93) 30-ft Single arm dumbbell overhead lunges (70/50) 9 Burpee broad jumps (5/4′) 30-ft Single arm dumbbell overhead lunges (70/50) 2 Rounds for time* (7:00 cap, Monster Games has 5:00 cap) *WOD courtesy of 2026 Monster Games †Levels: Intermediate/70+ Advanced: same reps, (115/78) thrusters, (50/35) dumbbell Beginner/70+ Scaled: 7 thrusters (95/63)...Read More
Conditioning†: Partner WOD* On a running clock… 15 Syncro deadlifts (295/193) 15 Syncro power cleans (215/143) 15 Syncro front squats (175/113) 15 Syncro shoulder-to-overhead (135/93) For time or score at the cap (15:00 cap) *Athletes must use one bar each and change weights after each exercise. …Rest 5:00 (20:00 on the clock),...Read More
Conditioning: Partner WOD On a running clock… 4 rounds* of: 25 GHD sit-ups 20/16 Calories biked *Partner 1 does all GHD in round 1 while partner 2 simultaneously performs the bike, then partners switch for round 2, then again for round 3, and then again for round 4. …immediately into… 125-ft Worm lunges (150)...Read More
Today’s hero WOD is dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by...Read More
Conditioning: 21-15-9 rep rounds of: Calories biked Double dumbbell thrusters (2 x 50/35) Abmat butterfly sit-ups For Time (10:00 cap) †Levels: Intermediate/70+ Advanced: Same rep counts; (2 x 40/30) dumbbells Beginner/70+ Scaled: 18-12-9 reps, (2 x 35/25) dumbbells Strength: On a 2:00 clock: 5 Box* back squats 8 Sets for max load *Box...Read More
