Join us this Saturday, 17 June, at 0900 for FREE! No fitness experience needed!   Endurance: “Luck of the Draw II” Row 1000m/800m, Ski 1000m/800m, or Bike 2400m/2000m* Rest 4:00   5 rounds for total sprint time (40:00 cap) *At the gym, each athlete will draw for their machine EACH ROUND     Post results...Read More

Join us this Friday, 09 June, at any class time for FREE! No fitness experience needed!   Conditioning: Partner WOD* 400m Ski 20 Wall-walks 30 Hang power cleans (95/63) 1000m Row 40 Toes-to-bar 50 Burpees-over-bar 200 Double unders 60 Kettlebell swings (53/35) 60 Sit-ups 2000m Bike 50m Plate overhead walking lunges (45/35) 40 Pull-ups 1000m...Read More

Join us this Friday, 09 June, at any class time for FREE! No fitness experience needed!   Endurance: “Luck of the Draw” Row 1000m/800m, Ski 1000m/800m, or Bike 2400m/2000m* Rest 4:00   5 rounds for total sprint time (40:00 cap) *At the gym, each athlete will draw for their machine     Post results and...Read More

Join us this Friday, 09 June, at any class time for FREE! No fitness experience needed!   Conditioning: 4 Rope climbs (13′) 10 D-ball cleans (100/70) 20 Box jump over (30/24″) 200 Double unders 30 KB Swings (70/53) 40 GHD Sit-ups 50 Wall ball shots (25/16)@(10/9′)   For time (20:00 cap)   Skill: 0:45 Wall-facing...Read More

Conditioning: Partner WOD, equal work 3000m Bike …immediately into… 6 Rounds (partners alternate rounds) of: 12 Deadlifts (155/103) 9 Hang power cleans 6 Shoulder-to-overhead   …then 2000m Row …immediately into… 4 Rounds (partners alternate rounds) of: 12 Deadlifts (155/103) 9 Hang power cleans 6 Shoulder-to-overhead   …finally sell-out with… 100 Double-unders   For time (30:00...Read More

  Conditioning: Murph Prep (Partner Style) Run 800m* …then with alternating rounds, perform… 10 rounds* of: 5 Pull-up 10 Push-ups 15 Squats …then…. Run 800m* …then with alternating exercises, perform… 10 rounds* of: 5 Pull-up 10 Push-ups 15 Squats …then…. Run 800m*   For time (40:00 cap) *Instructions/Options: On 1st run, partners run complete distance...Read More

When you need a little pick me up while biking!   Endurance: As many calories as possible in 7 minutes of the following… 10-15-20-25… Calories rowed Calories skied Calories biked   4 Rounds* for total calories *Rest 3:00 between rounds (37:00 total time)     Post results and experiences to commentsRead More

Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck! Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100. Friends and family are welcome to join us for WOD and food! U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th...Read More

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!   Conditioning: 21-15-9 Power snatches (95/63) Calories biked   For time (10:00 cap)   …Rest 5:00 then…   Strength: Every 2:00 on the minute, for 9 sets, complete the following… Clean pull ⇒ Power Clean ⇒ Squat Clean ⇒ Jerk 1...Read More

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!   Endurance: 200m Run 250m Ski 600m Bike 250m Row   …Rest 2:00 then…   400m Run 500m Ski 1200m Bike 500m Row   …Rest 3:00 then…   800m Run 1000m Ski 2400m Bike 1000m Row   For time (40:00 cap)...Read More