Join us this Saturday the 24th at 0900 for a FREE class! No experience needed!   Conditioning: 2 Rounds of: 4 Wall Walks 12 GHD Sit-ups …Rest 2:00 then… 2 Rounds of: 40 Double-unders 4 Wall walks …Rest 2:00 then… 2 Rounds of: 12 GHD Sit-ups 40 Double-unders …Rest 2:00 then… 2 Rounds of: 4 Wall walks 12 GHD Sit-ups 40 Double-unders   For total time (20:00 cap)   Strength: Front Squat 6 @ 30% 5 @ 45% 4 @ 60% 3 @ 70% 4 @ 80% 4 @ 80% 4 @ 80% 4 @ 80%   For quality     Post results and experiences to commentsRead more

Join us this Saturday the 24th at 0900 for a FREE class! No experience needed!   Endurance: 10/8 Calories rowed 10/8 Calories biked 10/8 Calories skied Rest 2:00   5 rounds for time   Skill: Rope climb technique work     Post results and experiences to commentsRead more

Congratulations Michelle, on the completion of the Functional Fitness Level 1 Certification Course! Ape Strong! Join us this Saturday the 24th at 0900 for a FREE class! No experience needed!   Conditioning: “3-6-9” As many rounds and reps as possible in 8 minutes of the following: 3 Chest to bar pull-ups 6 Toes to bar 9 Squats …Rest 2:00 then… As many rounds and reps as possible in 8 minutes of the following: 3 Thrusters (125/83) 6 Front squats (125/83) 9 Bar-facing burpees …Rest 2:00 then… As many rounds and reps as possible in 8 minutes of the following: 3 Devil presses (50/35) 6 Box jump overs (30/24″) 9 Handstand pushups   For score         Post results and experiences to commentsRead more

  Conditioning: 20/16 Calories rowed 20 Power cleans (155/103) 20/16 Calories rowed 20 Power snatches (135/93) 20/16 Calories rowed 10 Power cleans (185/123) 20/16 Calories rowed 10 Power snatches (155/103)   For time (25:00 cap)     Post results and experiences to commentsRead more

Join us today, September 16th for a FREE class! No fitness experience needed! Friday night class is canceled this week only. Sorry for any inconvenience.   Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Strict pull-ups 6 Burpees 8 Sit-up slammers (12/8) @ 2m 10 Alternating DB ground to overhead (75/50) 12 Calories rowed 14 Calories biked   For Score *Partners alternate exercises     Post results and experiences to commentsRead more