Click HERE to register early for Conquer the Gauntlet on September 11th, 2027!   Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club* Lift 1: Hang squat snatch On a 2:00 clock… 4 @ 30% 4 @ 40% 3 @ 50% 3 @ 60% 2 @ 65% 2 @ 70% 1 @ 75% 1 @ 75% 1 @ 80% 1 @ 80%   For quality   Lift 2: Back Squat Spend 10:00 warming up to 80% of 1RM, and then on a 2:00 clock: 3 @ 80%   5 Sets   Lift 3: Kettlebell Goblet Bulgarian Split Squats On a 2:00 clock: 10 Reps   4 Sets, building in weight each set   Core: 5 “6-count Rocky” sit-ups 0:30 Low plank hold 10 V-ups 0:30 Hollow...Read more

Click HERE to register early for Conquer the Gauntlet on September 11th, 2027!   Conditioning: As many reps as possible in 3 minutes of: 10 Bar muscle-ups Max calories row or bike* …Rest 2-minutes… As many reps as possible in 3 minutes of: 20 Alternating kettlebell snatches (53/35) Max calories row or bike* …Rest 2-minutes… As many reps as possible in 3 minutes of: 30 Kettlebell swings (53/35) Max calories row or bike* …Rest 2-minutes… As many reps as possible in 3 minutes of: 20/16 Calories row or bike* Max reps bar muscle-ups …Rest 2-minutes… As many reps as possible in 3 minutes of: 20/16 Calories row or bike* Max reps alternating kettlebell snatches (53/35) …Rest 2-minutes… As many reps as possible in 3 minutes of: 20/16 Calories row or bike* Max reps kettlebell swings (53/35)   For total score *Athlete chooses which to start with, then alternates from that point...Read more

Click HERE to register early for Conquer the Gauntlet on September 11th, 2027!   Fitness Race Prep: Partner WOD, equal work 400m Run (together) 800m Ski 400m Run (together) 40 Strict pull-ups 400m Run (together) 200-ft Sled push (445/335) 400m Run (together) 800m Row 400m Run (together) 400-ft Farmer carry (2 x 70/53) 400m Run (together) 80 Wall-ball shots (20/14) @ (10/9′)   For time (35:00 cap)     †Levels: Intermediate/70+ Rx: 300m run each round, (335/225) sled push, (2 x 53/35) farmer carry, (16/12) wall-ball Beginner/70+ Scaled: 200m run each round, scale weights as needed     Post results and experiences in the commentsRead more

  Click HERE to register early for Conquer the Gauntlet on September 11th, 2027!   Strength: Clean pull ⇒ Power clean ⇒ Squat clean On a 2:00 clock, perform 1 complex @ 30% @ 40% @ 50% @ 60% @ 65% @ 70% @ 75% @ 75%   For quality   Conditioning: 9-15-21* Power cleans (135/93) 300m run after each set   For time (14:00 cap)   †Levels: Intermediate/70+ Rx: (115/78) cleans Beginner/70+ Scaled: (93/63) cleans, 200m run     Post results and experiences in the commentsRead more

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah. Click HERE to register early for Conquer the Gauntlet on September 11th, 2027!   Conditioning: Hero WOD “Bowen” 800m Run 7 Deadlifts (275/183) 10 Burpee pull-ups 14 Single arm kettlebell thrusters (7/side) (53/35) 20 Box jumps (24/20″)   3 Rounds for time   †Levels: Intermediate/70+ Rx: same reps, (215/143) deadlift, (45/30) kettlebell, (20/16″) box Beginner/70+ Scaled: same reps, (175/118) deadlift, (35/20) kettlebell, (16/12″) box     Post results and experiences in the commentsRead more