Conditioning: “Angry Girls” Buy-in: Run 1-mile …then… Time with Lola: 30 Double unders 20 Knees-2-elbows 10 Handstand push-ups Time with Nancy: 400m Run 15 Overhead squats (95/63) Time with Kelly: Run 400m 30 Box jumps (24/20″) 30 Wall-ball shots (20/14) @ (10/9′) Time with Helen: Run 400m 21 Kettlebell swings (53/35) 12 Pull-ups Time...Read More

Strong work team for performing all 6 WOD’s in under 6 hours! Not sure if Congratulations of admittance to the insanity ward is in order?! 🙂 Strength & Conditioning: 10-9-8-7-6-5-4-3-2-1 Front Squats* 10-20-30-40-50-60-70-80-90-100 Double Unders   For Quality and Time *Perform 10 FSQ/10 DU’s. Now 9 FSQ/20 DU’s… and so on. Squat cleaning first rep...Read More

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. Click here to read the bio for Patrolman Christopher Mark Goodell   General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m...Read More

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: As many calories as possible in 35-minutes of: Bike, Rower, and Ski Erg*  ...Read More

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.   General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 Sit-ups 7 Squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Walking Lunges 40m D-ball high carry Bike 15/12 Calories   Specific Warm-up: 2 cycles of...Read More

  General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Conditioning: “Raising the Bar” 30 Overhead Walking Lunges (35/25) 20 Slammers (12/8) 10 Thrusters...Read More

Class schedule this week is: 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday. *Please sign-up for Wednesday’s WOD for accountability   General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s...Read More

Class schedule this week is: Normal classes on Monday; 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday. *Please sign-up for Wednesday’s WOD for accountability   General Warm-up: Run 400/Row 500 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Squats 10 Shoulder...Read More

  Conditioning: Partner WOD (co-ed if possible) 30 Synchronized dumbbell front squats (35/25) 80′ Synchronized dumbbell overhead lunges 25 Synchronized alternating dumbbell snatches 70′ Synchronized dumbbell overhead lunges 20 Synchronized alternating dumbbell thrusters 20 Synchronized pull-ups   …rest 5:00, then team up and… “Meet in the middle” With team of MMF or FFM (if possible),...Read More

  General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 8 Handstand push-ups 4 Low box jumps 4 WOD height box jumps 4 High box jumps...Read More