Please pray for Brian/Anniee, Lexie/Justin, and Sarah/Jimmy as they all compete in the partner divisions at Monster Games this weekend.   Conditioning: Partner WOD, alternate full rounds As many rounds and reps as possible in 16:00 of the following: 9/7 Calories biked 6 Dumbbell hang snatch* (50/35) 3 Burpee pull-ups   For score *3 snatches...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

Iron Club/Open Gym at 1730 on Thursday and 0845 on Friday this week are canceled. We are sorry for any inconvenience.   Endurance: 4-3-2-1 minutes: Row Bike Ski   For max calories     Post results and experiences in the commentsRead More

  Conditioning†: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For...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

  Conditioning†: Partner WOD (alternate complete rounds) 8 rounds of: 10/8 Calories ski 6 Chest-to-bar pull-ups 3 Cluster (155/103)   …rest 2:00, then… 8 rounds of: 10/8 Calories bike 4 Bar muscle-ups 2 Cluster (175/113)   For time (30:00 cap) †Levels: Intermediate/70+ Advanced: Same rep counts; pull-ups, clusters (135/93); chest-to-bar pull-ups, clusters (155/103) Beginner/70+ Scaled:...Read More

  Endurance†: 20/16 Calories skied 25 Burpee box jump overs (24/20″) 30/24 Calories rowed 35 Squats 40/32 Calories biked 45 Sit-ups 50 Double-unders   2 Rounds for time Compare to Wednesday, 26 November 2025 (30:00 cap)   †Levels: Intermediate/70+ Advanced: 15/12 cal ski, 20 burpee box jump overs (20/16″), 25/20 cal row, 30 squats, 35/28 cal...Read More

    Conditioning: 800m Run for time …Rest until 10:00 on clock and then… 5 rounds of: 10 Kettlebell swings (97/62) 20-ft Handstand walk 15 Wall-ball shots (25/20) @ (10/9′) 20-ft Lunges   For time     Post results and experiences in the commentsRead More