Conditioning: 21-15-9 Rep rounds of: Kettlebell swings (72/53) Plate-facing burpees Handstand push-ups GHD Sit-ups Overhead squats (95/63)   For time (30:00 cap)     Post results and experiences to commentsRead More

New Year’s week: Normal hours on Monday, night class canceled on Tuesday, 0900 class ONLY on Wednesday, returning to regular schedule on Thursday.   Conditioning: Partner WOD Complete as many reps as possible in 3-minutes of: 6 Bar muscle-ups 12 Alternating DB box step-ups (2×50/35) @ (24/20″) Max rep squat cleans in remaining time (185/123)...Read More

Christmas week schedule: Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Strength & Conditioning: “Merry Liftmas” 10 Deadlifts (115/73)* 8 Hang power cleans 6 Front squats 4 Push jerks 2 Thrusters   5 rounds for time *Rx+ option: (135/93)     Post results and experiences to commentsRead More

Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Conditioning: Partner WOD* Part 1: 100 Double unders 10 Wall-walks 20 Handstand push-ups 30 Toes to bar   For time *Each partner must perform half of the reps before switching out with partner, for each exercise. I.E. A does 50...Read More

Congratulations Coach Mark! The 2024 Ping Pong Champ! Conditioning: Partner WOD 10 Dumbbell bench press (2 x 50/35) 10 Toes to bar   10 Rounds for time, partners alternate rounds   …Rest 5:00 and then…   3ooom Bike 30 Squat cleans (155/103) 30 Handstand push-ups   For time, equal work, split reps as desired (30:00...Read More

The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: Partner WOD 1800m Row …then directly into… 20 Rounds (alternating full rounds) of: 3 Deadlifts (135/93) 3 Clean and jerks 3 Front squats …then immediately into… 80 Plate push-ups   For time     Post results and...Read More

Conditioning: 2 Squat cleans (155/103) 3 Bar muscle-ups 12/9 Calories rowed/skied*   5 Rounds for time *Athlete may do any combination of row and/or ski (15:00 cap)   Strength: Every 2 minutes, perform the following complex: 1 Power clean ⇒ 1 Front squat ⇒ 1 Squat clean @ 60% of 1-rm clean @ 65% @...Read More

Conditioning: Partner WOD, equal work 500m Row 30 Squat snatches (135/93) 150-ft Handstand walking 30 Squat snatches (135/93) 500m Row   For time (20:00 cap)   Skill/Accessory 10/side Bulgarian split squats*   3 Sets *Athlete may increase load or stay at same weight throughout     Post results and experiences to commentsRead More

Conditioning: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/78) 10-20-30-40-50-60-70-80-90-100 Crossover single-unders 1-2-3-4-5-6-7-8-9-10 Shuttle runs (25-ft down and back = 1)   For time     Post results and experiences to commentsRead More

Happy Veteran’s Day! Thank you all for your dedication to freedom and selfless service! Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in...Read More