Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Partner WOD, equal work required 50-40-30-20-10 Rep rounds of: Calories biked Deadlifts (185/123) Kettlebell goblet squats (53/35)   For time (30:00 cap) †Levels: Intermediate/70+ Advanced: 40-32-24-16-8 reps ( 155/103) deadlift, (45/30) kettlebell Beginner/70+ Scaled: 32-24-18-12-6 reps ( 125/83) deadlift, (35/20) kettlebell    ...Read More

Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Partner WOD* Part A: Max calories skied in 25 minutes   Part B (equal work required): 100 Double unders 60 Toes-to-bar 40 Box jumps (30/24”) 20 Squat snatches (155/103) 40 Chest-to-bar pull-ups 60 Kettlebell swings (97/62) 100 Crossover single unders   For scores...Read More

Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Partner WOD, equal work required 10-20-10 Bar muscle-ups 20-30-20 Power cleans (185/123) 30-40-30 GHD Sit-ups 40-50-40 Wall-ball shots (20/14) @ (10/9′)   For time (25:00 cap) †Levels: Intermediate/70+ Advanced: Same reps as Rx, chest-to-bar PLU, (155/103) power cleans, break parallel GHD, WB shots...Read More

  Conditioning†: Partner WOD, equal work 40 Strict handstand push-ups 40 Alternating dumbbell snatches (70/50) 80 GHD Sit-ups 200-ft Single-arm dumbbell front rack lunges (70/50)   For time (15:00 cap)   Rest to the 18:00 mark, then…   6 Rounds (partners alternate full rounds) of: 30 Single-unders 10 Pull-ups 5 Burpees to bar   For...Read More

Conditioning†: Partner WOD (alternate exercises) As many rounds as possible in 12 minutes of: 4 Strict handstand push-ups 8 Half tacos 12 Kettlebell goblet squats (53/35)   …Rest 4:00 and then   As many rounds as possible in 12 minutes of: 4 Bar muscle-ups 8 GHD Sit-ups 50-ft Kettlebell single-arm overhead alternating lunges (53/35)*  ...Read More

Thank you to all the family and friends who came to support our teams this past weekend! We felt and needed your energy! All classes this Thursday are canceled in honor of Coach Jimmy’s dad’s funeral services.   Take 10 minutes to warm up to 70% of 1-rm, sandbag carries, and muscle-ups, then… Strength: Snatch...Read More

  Conditioning†: Monster Games Championship WOD 6 Intermediate/Masters Partner Team version “St. Helens” Every 2:30 x 4 sets (10:00) 0:00-2:30 12 Squat cleans (185/123) 60-ft Handstand walk Max rep sandbag cleans to shoulder (150/100) in remaining time   2:30-5:00 9 Sandbag cleans to shoulder (150/100) 60-ft Handstand walk Max rep squat cleans (185/123) in remaining...Read More

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

  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… 15 Syncro deadlifts (295/193) 15 Syncro power cleans (215/143) 15 Syncro front squats (175/113) 15 Syncro shoulder-to-overhead (135/93)   For time or score at the cap (15:00 cap) *Athletes must use one bar each and change weights after each exercise.   …Rest 5:00 (20:00 on the clock),...Read More