Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Thursday 1730 class cancelled this week. We are sorry for any inconvenience!   Conditioning: As many rounds and reps as possible in 30 minutes of the following: 500m Row 15 Burpees over rower 400m Run 15 Burpee box jump overs (24/20″) 1200m Bike 15 Burpee pull-ups   For score* Each 25m on row and run is worth 1 point. Each 100m on bike is 1 point. Each round is 93 points.     Post results and experiences to commentsRead more

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: Every minute on the minute, for 21 minutes: Minute 1: 6 Clean and jerk (135/93) Minute 2: 12 Wall ball shots (25/16)@(10/9′) Minute 3: 48 Double-unders (or 24 Crossover single-unders)   For quality     Post results and experiences to commentsRead more

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: 30 Alternating dumbbell snatches (50/35) 30 Toes to bar   3 Rounds for time (15:00 cap)   Strength: Strict press* 10 @ 65% 1-RM 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85%   For quality *10 Double dumbbell push press after each set     Post results and experiences to commentsRead more

  Strength: Deadlifts 10 Deadlifts at 60% 10 Deadlifts at 70% 8 Deadlifts at 75% 8 Deadlifts at 80% 8 Deadlifts at 80%   For quality   Conditioning: 5 sets* of the following: Complete as many reps as possible in 2-minutes of: 15/12 Calories biked 10 Chest-to-bar pull-ups Max reps devil presses (2×50/35)   For score *Rest 2 minutes between sets     Post results and experiences to commentsRead more

Join us today, Friday, 07 July, at any class time for FREE! No fitness experience needed!   Conditioning: 60 Double unders or 45 Crossover singles 7 Thrusters (135/93)   5 rounds for time (12:00 cap)   …Rest 5:00, then…   2 rounds of: 15 Wall-ball GHD (12/8) 15 Ring support tuck-ups …rest 1:00, then… 1 round of: 30 Ring support tuck-ups 30 Wall-ball GHD   For time (12:00 cap)     Post results and experiences to commentsRead more