Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register. Endurance: 1000m Run 1000m Ski 1000m Run 1000m Row   For time (20:00 cap)   Accessory Work: 5 Strict ring dips   5 Sets for Quality   †Levels: Intermediate/70+ Advanced: 800m on each Beginner/70+ Scaled: 600m run, 650m ski/row   Post results and experiences in the commentsRead more

Conditioning: 1-2-3-4-5-6-7-8-9-10* Devil press (2 x 50/35) *10/8 Calories biked after each round   For time (20:00 cap)   †Levels: Intermediate/70+ Advanced: (40/30) dumbbells Beginner/70+ Scaled: (35/25) dumbbells, 7/5 calories    Accessory Work: 5 Strict Pull-ups   5 Sets for Quality       Post results and experiences in the commentsRead more

Conditioning: Every 4:00 complete: 7 Overhead squats (135/93) 7 Bar muscle-ups 5 Overhead squats (135/93) 5 Bar muscle-ups 3 Overhead squats (135/93) 3 Bar muscle-ups   3 Sets for time each set (or score if not completed), rest 1:00 between sets   †Levels: Intermediate/70+ Advanced: (115/78) overhead squats, chest-to-bar pull-ups Beginner/70+ Scaled: (95/63) overhead squats, chin-over-bar pull-ups   Mobility: Video as class     Post results and experiences in the commentsRead more

Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: On a 2:00 clock: 1 Power clean ⇒ 1 Squat clean 2 Complexes @ 30% 2 @ 40% 2 @ 50% 2 @ 60% 2 @ 65% 2 @ 70@ 2 @ 75% And then on a 1:00 clock: 1 Squat clean @ 80% 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 80%   For quality   Lift 2: On a 2:00 clock: Front Squat 5 @ 50%, 60%, 70% 3 @ 75%, 80%, 80% 2 @ 85%, 85%, 85%   For quality   Lift 3: On a 2:00 clock: Bench Press 7 @ 20%, 30%, 40% 5 @ 50%, 60%, 70% 3 @ 75%, 80%, 80%  ...Read more

You can see the joy of being done and watching others suffer! LOL!   Conditioning: Partner WOD 30 Handstand push-ups* 30 Synchro sandbag squats (100/75)** 20 Strict handstand push-ups* 20 Synchro sandbag cleans** 10 Wall walks* 10 Synchro burpees over sandbag   2 Rounds for time (30:00 cap) *Movements equal work, split reps **Partners may choose the worm (150#) option instead of the sandbag. 30 worm thrusters instead of sandbag squats and 20 worm clean and jerks instead of sandbag cleans. Partners can also choose to use two barbells (115/80).   †Levels: Intermediate/70+ Advanced: 24 handstand push-ups, 24 squats (75/50)*, 16 strict handstand push-ups, 16 cleans*, 8 wall-walks, 8 burpees Beginner/70+ Scaled: 20 double dumbbell seated strict press, 20 squats (50/30)*, 14 box assisted handstand push-ups, 14 cleans*, 8 scaled wall-walks, 8 burpees *Barbell equivalent (95/63) Int, (65/43)     Post results and experiences in the commentsRead more