Conditioning†: 18-14-10 rep rounds of: Overhead squats (115/78) Burpees-over-bar   For time (Goal sub-7:00, 10:00 cap) †Levels: Intermediate/70+ Advanced: 16-12-8 rep rounds, (95/63) OHS (70+ can do FSQ) Beginner/70+ Scaled: 14-10-6 rep rounds, (80/53) OHS or FSQ   Strength: Every 2 minutes… Deadlifts 5 reps @ 35% 5 reps @ 45% 4 reps @ 55% 4 reps @ 65% 3 reps @ 75% 3 reps @ 85% 2 reps @ 90% Max reps @ 80%   For max reps     Post results and experiences in the commentsRead more

Comps are great places to set PRs!! Congrats Anniee!   Fitness Race Prep†: 1000m Run 1000m Row 1000m Ski 800m Run 800m Row 800m Ski 600m Run 600m Row 600m Ski 400m Run 400m Row 400m Ski   For time (40:00 cap) †Levels: Intermediate/70+ Advanced: 800m each, 600m each, 500m each, 400m each Beginner/70+ Scaled: 600m each, 500m each, 400m each, 300m each     Post results and experiences in the commentsRead more

Strong work, Maggie, for doing the hardest job at the comp…judging!!   Conditioning: “Linda” (aka “3 Bars of Death”) 10-9-8-7-6-5-4-3-2-1 rep rounds of: Deadlifts (1.5 x bodyweight) Bench press (1 x bodyweight) Squat cleans (0.75 x bodyweight)   For time (35:00 cap) Compare to Friday, 10 October 2025 †Levels: Intermediate/70+ Advanced: (1.25 x bodyweight) deadlift, (0.8 bodyweight bench press), (0.6 x bodyweight) clean Beginner/70+ Scaled: (1 x bodyweight) deadlift, (0.6 bodyweight bench press), (0.4 x bodyweight) clean     Post results and experiences in the commentsRead 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)*   For score *25-ft right arm, 25-ft left arm †Levels: Intermediate/70+ Advanced: kipping handstand push-ups, (45/30) kettlebell, chest-to-bar pull-ups Beginner/70+ Scaled: scaled handstand push-ups, (35/20) kettlebell, parallel GHD, chin-over-bar pull-ups or ring rows     Post results and experiences in the commentsRead more

All Thursday classes are canceled in honor of Coach Jimmy’s dad’s funeral services.Read more