Iron Club/Open Gym at 1730 and 0845 on Friday are canceled this week. We are sorry for any inconvenience!   Open Gym 1200-1330 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.   Post results and experiences in the commentsRead more

Iron Club/Open Gym at 1730 on Thursday and 0845 on Friday this week are canceled. We are sorry for any inconvenience.   Endurance: 4-3-2-1 minutes: Row Bike Ski   For max calories     Post results and experiences in the commentsRead more

Conditioning: 9 Thrusters (135/93) 30-ft Single arm dumbbell overhead lunges (70/50) 9 Burpee broad jumps (5/4′) 30-ft Single arm dumbbell overhead lunges (70/50)   2 Rounds for time* (7:00 cap, Monster Games has 5:00 cap) *WOD courtesy of 2026 Monster Games †Levels: Intermediate/70+ Advanced: same reps, (115/78) thrusters, (50/35) dumbbell Beginner/70+ Scaled: 7 thrusters (95/63) thrusters, (40/30) dumbbell held in goblet position for lunges, 7 burpees with broad step   Core: Every minute on the minute, for 3 Sets (9-minutes): Minute 1: 10-15 GHD Sit-ups Minute 2: 0:30 Hollow hold Minute 3: 10-15 V-ups   For quality     Post results and experiences in the commentsRead more

  Conditioning†: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For Score Compare to Wednesday, 18 June 2025 †Levels: Intermediate/70+ Advanced: 20 double unders or 40 singles, 8 unanchored SU, 8 burpees, PC to OH (65/43), goblet sq (45/30), 8/5 cals Beginner/70+ Scaled: 40 singles, 6 unanchored SU, 6 burpees, PC to OH (55/33), goblet sq (35/25), 7/4 cals   Strength: Hang power clean Take 15:00 to build to a heavy single rep   For max load     Post results and experiences in the commentsRead more

  Conditioning†: Partner WOD* On a running clock… 15 Syncro deadlifts (295/193) 15 Syncro power cleans (215/143) 15 Syncro front squats (175/113) 15 Syncro shoulder-to-overhead (135/93)   For time or score at the cap (15:00 cap) *Athletes must use one bar each and change weights after each exercise.   …Rest 5:00 (20:00 on the clock), then… 20 Bar muscle-ups* 120′ Handstand walk 20 Bar muscle-ups*   For time or score at the cap (10:00 cap) *Equal work not required, but both partners must have at least two successful reps in each section. 20-ft handstand walk is considered two reps.   †Levels: Intermediate/70+ Advanced: Same rep count part 1, respective loads: (215/143)(175/113)(135/93)(115/73); 30 chest-to-bar pull-ups, 80-ft HS walk or 10 wall-walks, 30 chest-to-bar pull-ups Beginner/70+ Scaled: 12 reps each movement part 1, respective loads: (175/113)(135/93)(115/73)(95/63); 24 pull-ups, 10 wall-walks or scaled wall-walks, 24 pull-ups or ring rows     Post results and...Read more