Join us this Saturday for the CHAD1000x Hero WOD! Click here to register.   Strength: Deadlift 5 @ 30% 5 @ 45% 4 @ 60% 4 @ 75% 3 @ 85% 3 @ 85+%   For quality   Conditioning†: Athletic Skill Sheet Test WOD* “Christine” 500m Row 12 Deadlifts (bodyweight) 21 Box jumps (20″)   3 Rounds for time (12:00 male/13:00 female caps) *This is a “Well-rounded Beginner” WOD   †Levels: Intermediate/70+ Advanced: Same as Adv. except 15:00/17:00 cap, (65+ only are allowed to step-up 20/16″ box jumps) Beginner/70+ Scaled: Same row, 75% bodyweight DL, 16/14″ box jumps or step-ups, 15:00/17:00 cap     Post results and experiences in the commentsRead more

Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register. Conditioning: On a 2:00 clock: 25 Front squats (115/78) Max calories bike OR ski* in remaining time …rest 2:00 and then… On a 2:00 clock: 20 Push presses (115/78) Max calories bike OR ski* in remaining time …rest 2:00 and then… On a 2:00 clock: 15 Thrusters (115/78) Max calories bike OR ski* in remaining time …rest 2:00 and then… On a 2:00 clock: 10 Clusters (115/78) Max calories bike OR ski* in remaining time   For total calories *athlete can chose to start on either the bike or the ski, but then must alternate the bike and the ski throughout workout.   †Levels: Intermediate/70+ Advanced: (95/63) barbell, same reps Beginner/70+ Scaled: (80/53) barbell, 20 front squats, 16 push-press, 12 thrusters, 8 clusters      Post results and experiences in the commentsRead more

Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register. Endurance: 1000m Run 1000m Ski 1000m Run 1000m Row   For time (20:00 cap)   Accessory Work: 5 Strict ring dips   5 Sets for Quality   †Levels: Intermediate/70+ Advanced: 800m on each Beginner/70+ Scaled: 600m run, 650m ski/row   Post results and experiences in the commentsRead more

Conditioning: 1-2-3-4-5-6-7-8-9-10* Devil press (2 x 50/35) *10/8 Calories biked after each round   For time (20:00 cap)   †Levels: Intermediate/70+ Advanced: (40/30) dumbbells Beginner/70+ Scaled: (35/25) dumbbells, 7/5 calories    Accessory Work: 5 Strict Pull-ups   5 Sets for Quality       Post results and experiences in the commentsRead more

Conditioning: Every 4:00 complete: 7 Overhead squats (135/93) 7 Bar muscle-ups 5 Overhead squats (135/93) 5 Bar muscle-ups 3 Overhead squats (135/93) 3 Bar muscle-ups   3 Sets for time each set (or score if not completed), rest 1:00 between sets   †Levels: Intermediate/70+ Advanced: (115/78) overhead squats, chest-to-bar pull-ups Beginner/70+ Scaled: (95/63) overhead squats, chin-over-bar pull-ups   Mobility: Video as class     Post results and experiences in the commentsRead more