Join us for a FREE class tomorrow! Endurance: Partner WOD, equal work required: 2:00 bike for calories 2:00 ski for calories 2:00 row for calories 2:00 rest   4 Rounds for time and total calories   Accessory Work: 12 Dumbbell floor press* 3 Sets for quality *athlete can build in weight each set, or stay...Read More

Join us this Monday at 0930 for a Labor Day WOD! This will be the only class time on Monday. Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar   3 rounds for time (10:00 cap)   …rest and warm-up* lifts in 15:00, then… “Roadhouse” Complete as many rounds* and reps...Read More

  Conditioning: Partner WOD 1-mile partner run 100-ft handstand walk 1000m Row 100 Burpees 3000m Bike 100-ft handstand walk 1-mile partner run   For time Instructions: On both runs, team members must run together holding a rope. Each member must have a hand on the rope at all times when the team is moving. On...Read More

Join us Wednesday, 25 August for a FREE class! Conditioning: Partner WOD Complete as many rounds and reps as possible in 14 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Row is worth 2 points) Similar to Friday, 30 April 2021   Strength:...Read More

0630 and 0845 class is canceled this Friday only. Sorry for any inconvenience. “Bring -a-Friend” Conditioning: Complete as many rounds and reps as possible in 7-minutes of: 4 Burpees 8 Half tacos 16 Single unders   For score   …rest 3:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15/12 Calories...Read More

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.   Strength & Conditioning: 21-15-9 rep rounds of: Front squats* (135/93) Push-ups …then… 15-9-6 rep rounds of: Hang power cleans (135/93) Box jumps (30/24″) …then… 9-6-3 rep rounds of: Thrusters* (135/93) Bar-facing burpees   For...Read More

Bring a Friend today! Conditioning: Friend Day! Partner WOD, partners alternate exercises As many rounds and reps as possible in 20 minutes of: 2 Bar muscle-ups 15/12 Calories bike 6 Devil presses (50/35) 200m Run 6 Tire flips (210/155)   For score   …rest 2:00,then… 3:00 Max calorie partner row   For score    ...Read More

  Skill: 0:20 L-hang from bar 0:30 Rest 1/1 Handstand box walks (1 rotation left and 1 rotation right) 1:00 Rest   3 Sets   Conditioning: Partner WOD “Hitman” 21 Push press (95/63) 21 Bar over burpees 21 Box jumps (24/20) 15 Push press (115/73) 15 Bar over burpees 15 Box jumps (24/20) 9 Push...Read More

  Conditioning: Partner WOD 30-20-10 rep rounds* of: Pull-ups Wall-ball shot (20/14)@(10/9’) *Calories biked   …rest 2:00, then… 30-20-10 rep rounds* of: Meters of handstand walking GHD sit-ups *Calories rowed   For time and calories *While one partner is performing reps, the other partner performs specified monostructural movement for max calories. Equal work required on...Read More

Conditioning: Partner WOD* 60 Wall-ball shots (25/16) @ (10/9′) 40 GHD sit-ups 20 D-ball cleans (100/80)   2 rounds for time   …rest 2:00, then… 40 Toes-to-bar 20 Dumbbell box step overs (75/50) @ (20″)   2 rounds for time   …rest 2:00, then… 50 Calories bike 50 Calories row   For time    ...Read More