Sign-up for the Nutrition Challenge and the Fitness Challenge!! They both start Monday, 11 April!! Conditioning: Buy-in: 500m Row For time …rest 4-minutes, then… 12 Burpees-over-bar 6 Thrusters (135/93) Rest 1:00 3 rounds for time …rest 4-minutes, then… Sell-out: 1000m Bike For time Strength: Pause Front Squats 4 @ 45%...Read More
Endurance: 400m Run 40/32 Calories rowed 35/28 Calories biked Rest 3:00 4 rounds for total time Core work: Low Plank Holds 0:30 hold, 0:30 rest 1:00 hold, 0:30 rest 1:30 hold, 0:30 rest 2:00 hold, 0:30 rest …continue pattern until failure For longest hold Post results and experiences to...Read More
Join us this Wednesday for a FREE WOD at any class times! No Functional Fitness experience needed! Endurance: 20/16 Calories row 20/16 Calories ski 20/16 Calories bike Rest 3:00 4 Rounds for total time* *Goal is negative split times each round Skill: Handstands Max handstand hold* Rest 2:00 2 Sets for total...Read More
No 0630 class this Friday. Sorry for any inconvenience. Conditioning: From 0:00 until 7:00 complete one round of the following: 30/24 Calories rowed 20 Burpee box jump overs (24/20″)* 10 Snatches (135/93) For time** …Rest from 7:00 until 17:00, then… From 17:00 to 23:00 complete two rounds of the following: 20/16...Read More
Skill: Weighted Strict Pull-ups* 3-3-3-3-3 For max load These sets need to be unbroken. If performing scaled pull-ups, make each set a little harder by changing progression used. Conditioning: Run 300m 30 Squats 10 Burpee pull-ups Rest 3:00 3 rounds for time Post results and experiences to commentsRead More
Conditioning/Skill: Every minute on the minute for 8 minutes, perform: Odd minutes: 15 GHD Sit-ups Even minutes: 2 Rope climbs For quality and completion …rest 4-minutes, then… Complete as many rounds and reps as possible in 8-minutes of: 12/10 Calories biked 10 Wall-ball shots (20/14) @ (10/9′) 8 Power Cleans (95/63) 10...Read More
Join us TODAY for a FREE WOD at 0900! No Functional Fitness experience needed! Conditioning: “Sally’s Surprise” AMCAP in 30-minutes* on: Bike, Rower, and/or Ski erg For score *Whenever you hear the “Flower” song (“Sally Up”), stop AMCAP, and perform one of the following: Squats (45/33), High/Low Planks, Push-ups, and Leg Raises. Upon,...Read More
Join us this Saturday at 0900 for a FREE WOD! No experience needed! Conditioning: 20 Thrusters (95/63) 30/24 Calories Biked 20 Thrusters For time (7:00 cap) …rest 10:00, then… As many reps as possible in 8-minutes of: 25’* – 50′ – 75′ – 100’… Double dumbbell front rack walking lunges (50/35) 10/8 –...Read More
