Join us this Friday, 03 March for a FREE drop in at any class time! No experience needed. Don’t forget to sign-up for Saturday’s Open WOD 23.3!   Skill: Single-unders As a class, perform the following rep scheme unbroken… 1, 2, 3, 4, 5, 6, 7, 8, 9, 10…   For highest score (7:00 time cap)   Conditioning: Every minute on the minute, perform: Minute 1: 12/10 Calories rowed Minute 2: 8 Double dumbbell front squats (2 x 50/35) Minute 3: 12/10 Calories biked Minute 4: 6 Double dumbbell push press Minute 5: 12/10 Calories rowed Minute 6: 4 Double dumbbell thrusters Minute 7: 12/10 Calories biked Minute 8: 2 Double dumbbell clusters Minute 9 and 10: Rest   2 Rounds for quality of work     Post results and experiences to commentsRead more

Join us this Friday, 03 March for a FREE drop in at any class time! No experience needed. Don’t forget to sign-up for Saturday’s Open WOD 23.3!   Conditioning: 20/16 Calories row/bike/ski 50-ft Handstand walk 2:00 Rest   5 Rounds for total time (20:00 cap)   Strength: Tempo Clean Deadlifts* 1 @ 80% 1-Rm Clean 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 80%   For quality *Athletes will take 10 seconds to perform a clean deadlift on the way up AND down.     Post results and experiences to commentsRead more

Join us this Friday, 03 March for a FREE drop in at any class time! No experience needed. Don’t forget to sign-up for Saturday’s Open WOD 23.3!   Conditioning: Option 1: As many rounds and reps as possible in 25 minutes of the following: 400m Run 30 Kettlebell swings (53/35) 20 Double-unders 200m Run 30′ Double dumbbell farmer carry walking lunges (50/35) 40 Single-unders   For score   Option 2: 2023 Functional Fitness Games Open WOD 23.2A Complete as many rounds and reps as possible in 15 minutes of the following: 5 Burpee pull-ups* 10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)   For score *Add 5 burpee pull-ups each round   2023 Functional Fitness Games Open WOD 23.2B Immediately following 23.2A, athletes will have 5 minutes to establish a 1-rep max thruster (from the floor)   For max load     Post results and experiences to comments...Read more

Friends and family, please come cheer on the athletes TODAY at 0900! 2023 Functional Fitness Judges Course HERE   Conditioning: 2023 Functional Fitness Games Open WOD 23.2A Complete as many rounds and reps as possible in 15 minutes of the following: 5 Burpee pull-ups* 10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)   For score *Add 5 burpee pull-ups each round   2023 Functional Fitness Games Open WOD 23.2B Immediately following 23.2A, athletes will have 5 minutes to establish a 1-rep max thruster (from the floor)   For max load     Post results and experiences to commentsRead more

Join us today, 24 February for a FREE drop-in at any class time! No experience needed. Don’t forget to sign-up for Saturday’s Open WOD 23.2!   Conditioning: Option 1: As many rounds and reps as possible in 20 minutes of the following: 25/20 Calories rowed 15 Kettlebell goblet squats (53/35) 25/20 Calories skied 15 GHD sit-ups 25/20 Calories biked   For score   Option 2: 2023 Functional Fitness Games Open WOD 23.2 Strategy and Practice Will be explained and coached at gym   Option 3: 2023 Functional Fitness Games Open WOD 23.2A Complete as many rounds and reps as possible in 15 minutes of the following: 5 Burpee pull-ups* 10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)   For score *Add 5 burpee pull-ups each round   2023 Functional Fitness Games Open WOD 23.2B Immediately following 23.2A, athletes will have 5 minutes to establish a 1-rep max thruster...Read more