Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂   KO at MP 6-person Team competition (WOD’s courtesy of KO in the OK) We will be perform the “Scaled Division” WOD’s...Read More

  Conditioning: Partner WOD Complete as many rounds* and reps as possible in 30-minutes of: 2 Handstand push-ups 4 Alternating pistols 6 Pull-ups 8 Goblet squats (53/35)   For score *Partners alternate complete rounds. While one partner is performing a round, the other partner holds the low plank. Planking partner must be holding in order...Read More

Class schedule this week is: 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday. *Please sign-up for Wednesday’s WOD for accountability   General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s...Read More

  Conditioning: Partner WOD (co-ed if possible) 30 Synchronized dumbbell front squats (35/25) 80′ Synchronized dumbbell overhead lunges 25 Synchronized alternating dumbbell snatches 70′ Synchronized dumbbell overhead lunges 20 Synchronized alternating dumbbell thrusters 20 Synchronized pull-ups   …rest 5:00, then team up and… “Meet in the middle” With team of MMF or FFM (if possible),...Read More

Class schedule for the rest of the week is: Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   Conditioning: Partner WOD “Twas the night” Perform 3 rounds of: 16 Partner plank push-ups* 14 Bar-facing-burpees 12 Power snatches (115/73)   …rest 4:00, then… 4-6-8-10-12 rep rounds of: Power Cleans (135/93) Handstand...Read More

Class schedule for this week is: Monday classes normal; Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Run 200m Rest 1:00 Run 400m...Read More

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 Lunges 10 KB swings Bike 15/12 Calories 10 One-leg Kettlebell Deadlift Crossover (light) 50 Jump rope   Conditioning: “This is...Read More

  Metcon: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP of: 2 Power Cleans (135/93) 2 Box...Read More

  Conditioning: “Godfather” 1000m Row 20 Double Kettlebell Thrusters (53/35) 40 Alternating One-arm Push-ups 60 Half Tacos 80 Double Unders 100 Walking Lunges 80 Speed Skips 60 Sit-ups 40 Kettlebell Swings (53/35) 20 Ring Dips 1000m Row 30 Burpee Sell-out   For Time Compare to Friday, 18 November 2016   Mobility: Overhead Distraction Hip Capsule Spine...Read More

  Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Clapping Push-ups 6 Kettlebell Swings...Read More