Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories assault bike Burpee box jump overs (24/20)   …Rest 1:00 then…   As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories row Toes to bar   …Rest 1:00 then…   As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories skied D-ball cleans (100/70)   Strength: Hang power clean 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 today, Friday the 30th for a FREE class! No experience needed! We have progressions for EVERYONE! Vitality Shoulder Health Seminar TODAY, Friday the 30th at 1830. Open to public!   Conditioning: 15 Squat cleans (115/78) 25′ Handstand walk 15 Chest to bar pullups …Rest (or cap) until the clock reads 4:00 then… 10 Squat cleans (135/93) 25′ Handstand walk 15 Chest to bar pullups …Rest (or cap) until the clock reads 8:00 then… 5 Squat cleans (185/123) 25′ Handstand walk 15 Chest to bar pullups …Rest (or cap) until the clock reads 12:00 then… 3 Squat cleans (215/143) 25′ Handstand walk 15 Chest to bar pullups   For time* (16:00 cap) *Scaling options will be posted at gym   Skill/Assessory work: Turkish Get-up 3 set of 10 (5 each side) Increase load each set*   For loads   *athlete may only increase load each set if they are...Read more

Join us this Friday the 30th for a FREE class! No experience needed! Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public! 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 program WOD.   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!   *Separately scheduled...Read more

  Join us this Friday the 30th for a FREE class! No experience needed! Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public!   Endurance: 200m Run 1:00 Rest 300m Run 1:00 Rest 400m Run 2:00 Rest 600m Run 3:00 Rest   2 Rounds for time (30:00 cap)   Skill: Rope Climb Strength  Feet elevated rope pulls* 1:00 Max reps 2:00 Rest   3 Sets for quality *Beginner/scaling options will be posted at gym     Post results and experience to commentsRead more

Join us this Friday the 30th for a FREE class! No experience needed! Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public! 0630 class cancelled today, Tuesday the 27th. We apologize for any inconvenience.   Conditioning: Partner WOD, equal work required 50 Calories skied 40 GHD back extensions 30 Squat cleans (135/93) 20 Strict handstand push-ups 50 Calories biked 40 Pull-ups 30 Alternating pistols 200 Double-unders 50 Calories rowed   For time (30:00 cap)     Post results and experience to commentsRead more