Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Accessory Work: Every 2:00, for 10:00 (5 sets), perform 5 Straddle-seated double dumbbell shoulder press* + 5 Behind the neck barbell strict press   For quality, build in dumbbell weight each set   Conditioning: 3 Rounds of: 15/12 Calories biked 12 Deadlifts (185/123) 9 Box jump overs (24/20″)   For time (10:00 cap) …Rest until 13:00 and then…   27 Box jump overs (24/20″) 36 Deadlifts (185/123) 45/36 Calories biked   For time (23:00 cap for total workout)     Post results and experiences to commentsRead more

Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: 300m Run 6 Ring dips 9 Shoulder to overhead (135/93) 12 Bar facing burpees 1:30 Rest   5 Rounds for time (30:00 cap)     Post results and experiences to commentsRead more

Join us today, Saturday, 15 July, at 0900 for FREE! No fitness experience needed!   Conditioning: 5 Bar muscle ups* 15 Front squats (115/78) 50′ Handstand walk**   5 Rounds for time (25:00 cap) *Modify 8 Chest-to-bar pullups (intermediate) or 10 chin-over-bar pullups (beginner) **Modify 6 Wall walks     Post results and experiences to commentsRead more

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed!   Endurance: Partner WOD* 0:30 on, 0:30 off* x 4 1:00 on, 1:00 off* x 3 2:00 on, 2:00 off* x 2 1:00 on, 1:00 off* x 3 0:30 on, 0:30 off* x 4 Rest 2:00 1:00* ALL OUT!   For total calories *Instructions: Team can chose any machine: Rower, Bike, or Ski; but must remain on same machine for the entirety of WOD. On all sets, while one partner works, the other partner rest. Example: 3-2-1- Go! Partner A works for 0:30, B stands ready. At the 0:30 mark, partner B gets to work while A rest. The team would repeat this until both partners have performed four, 0:30 intervals each. Team then moves directly into the 1:00 rounds, then the 2:00 rounds, and then back down. At the end, the team will rest 2:00...Read more

Join us this Saturday, 15 July, at 0900 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.   MP...Read more