Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience needed!   Conditioning: Partner WOD Buy-in: 4 x 250m Row Sprints For Time   …rest 2:00, then…   2 Rounds of… 20 Chest-2-Bar Pull-ups 30 Box Jumps (30/24″) 40 Single-arm dumbbell thrusters (50/35) 30 Toes-to-bar 20 Front Squats (135/93)   …rest 2:00, then…   Sell-out: 4 x 600m Bike sprints   For Time     Post results and experiences to commentsRead more

  Conditioning: As many reps as possible in 3 minutes of the following: 8 Strict pull-ups 12 Dumbbell floor press (2 x 50/35) Max calories biked in remaining time 3:00 Rest   5 Rounds for total score     Post results and experiences to commentsRead more

Join us today Friday, 21 July, at any class time for FREE! No fitness experience needed!   Conditioning: 50 Wall ball shots (20/14)@(10/9′) 30 GHD Sit-ups 50/40 Calories rowed 30 GHD Sit-ups 50 Wall ball shots   For time (15:00 cap)   Strength: 1 Snatch pull ⇒ 1 Pause* Snatch 1 Complex at 60% 1 Complex at 65% 1 Complex at 70% 1 Complex at 75% 1 Complex at 80%   For quality (15:00 cap) *Pause for 3 seconds in receiving position     Post results and experiences to commentsRead more

Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed!   Sprint Drills: Run 400m* Rest/walk 300m 8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. Goal is to be able to hold specified pace for all 8 rounds. If you successfully completed all rounds at or faster your pace last week at 100m rest, decrease the pace goal by 5 seconds and perform today’s as posted. If goal was not met, repeat last weeks. These drills are available to do during anytime during the week at your convenience, or at Open Gym. These are not done during a scheduled class.   Open Gym 1200-1330 Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing. All other members may use Open Gym to make up a missed programmed WOD....Read more

Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Strength: Pause Front Squat* (PFS) + Front Squat (FS) Every 2 minutes on the minute, for 10 minutes (5 sets), perform: 2 PFS + 3 FS @ 70% 1-Rm 2 PFS + 2 FS @ 75% 1 PFS + 1 FS @ 80% 1 PFS + 1 FS @ 85% 1 PFS + 1 FS @ 90%   For quality *Pause for 3 seconds in bottom of squat   Endurance: 2:00 Max calories skied 1:00 Rest 2:00 Max calories biked 1:00 Rest 2:00 Max calories rowed 1:00 Rest 2:00 Max 25′ shuttle runs (down and back = 1 rep) 1:00 Rest 2:00 Max rep double-unders OR crossover single-unders   For score     Post results and experiences to commentsRead more