Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 5-minutes of: 16 Crossover singles 8 GHD sit-ups 4 Burpees   …Rest 3-minutes, then…   Complete as many rounds and reps, alternating exercises, in 5-minutes of: 2 Rope climbs 4 Goblet squats (72/53) 8/6 Calories biked   For Score   Strength: Every...Read More

Join us this Friday, 22 Dec for a FREE class! No experience is needed, everyone is invited No Iron Club this week.   Sprint Drills: Run 400m* Rest/walk 200m* 8 rounds for pace control *Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds....Read More

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited!   Strength: Every 2-minutes perform: Pause Front Squat + 1.25 Front Squat 4 sets performed at 62, 67, 72, 77% …immediately followed by (maintaining EMOM)… 1 Front squat @ 82% 1 Front squat @ 87% 1...Read More

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited!   Endurance: In a 2-minute window, complete the following: 250m Row Max shuttle runs in remaining time*   …Rest 2-minutes and then…   In a 2-minute window, complete the following: 10 Shuttle runs (25-ft down and...Read More

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited! Strength: 2 Complexes* @ 45% 2 Complexes @ 55% 2 Complexes @ 65% 1 Complex @ 70% 1 Complex @ 75% 1 Complex @ 80% 1 Complex @ 85%   For quality *1 Clean deadlift ⇒...Read More

Conditioning: Partner WOD, equal work required 1,500m Ski for time   …Rest 3:00 and then…   20 Rounds, partners alternate exercises, of: 5 Strict pull-ups 10 Push-ups 15 Air squats   For time   …Rest 3:00 and then…   3,000m Bike for time     Post results and experiences to commentsRead More

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience is needed and everyone is welcome!   Skill: 10 Tempo* GHD back extensions 0:30 Glute bridge hold 1:00 Rest   3 Sets for quality *Tempo is 3 second up, 1 second hold, 3 second down   Conditioning: 12...Read More

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience needed and everyone is welcome!   Endurance: 1500m Row* 3:00 Rest 3600m Bike* 3:00 Rest   2 Rounds for time and pacing control *Goal is to increase pace every 500m on row and every 900m on bike  ...Read More

Join us this Saturday, Dec 9th at 9 am for a FREE class! Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!   Endurance: 9-15-21-27 Calories rowed (or skied) *200m Run after each 2:00 Rest   3 Rounds for time (40:00 cap)     Post results and experiences to...Read More

Join us this Saturday, Dec 9th at 9 am for a FREE class! Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!   Skill: Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same...Read More