Join us this Friday, December 10th at 1800 for our Christmas Party potluck!   Skill: Pull-ups 3 reps every 0:20 for 6 minutes   For quality   Endurance: Partner WOD, equal work required From 0:00 to 5:00… 2400m* Bike Max burpees in remaining time   …Rest 2:00 then…   From 7:00 to 12:00… 2400m* Bike Max dumbbell snatches (50/35) in remaining time   …Rest 2:00 then…   From 14:00 to 19:00 2400m* Bike Max d-ball cleans (100/80) in remaining time   …Rest 2:00 then…   From 21:00 to 26:00 1000m** Ski Max box overs (24/20″) in remaining time   For total reps   *MM pairs bike 2400m, MF bike 2200m, FF bike 2000m **MM pairs ski 1000m, MF ski 900m, FF ski 800m     Post results and experience to commentsRead more

Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Conditioning: 10-9-8-7-6-5-4-3-2-1 Clean and jerk (155/103) 20-18-16-14-12-10-8-6-4-2 GHD Sit-ups Calories biked   For time (30:00 cap)     Post results and experience to commentsRead more

Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Conditioning: Row 1000m 10 GHD back extensions 15 Squat cleans (95/63) 20 Handstand push-ups Bike 500m 25 Pull-ups 30′ Handstand walk 35 Double-unders Ski 250m   For time (15:00 cap)   Strength: Clean 8@25% 1RM 6@35% 5@45% 4@55% 3@65% 3@75% 2@80% 1%85% 1%85% 1%85% 1%85%   For quality   Post results and experience to commentsRead more

Join us TODAY at 0900 for a FREE class! Everyone is welcome! Skill Work: Pistol Conditioning Pole assisted one-legged static hold 0:30 Right 0:30 Rest 0:30 Left 0:30 Rest   3 Rounds for quality   Then immediately into…   20 Straight legged lifts over kettlebell (10/side) 1:00 Rest   3 Rounds for quality   Conditioning: Partner WOD As many rounds and reps as possible* in 20:00 of the following:   10 Plate-facing burpees 10 Abmat sit-ups 10 Kettlebell swings (72/53)   For score and max calories   * Partner A completes full round of above while Partner B is rowing for max calories.  When Partner A completes full round, partners switch and Partner A continues the row for max calories while Partner B performs one round of the AMRAP. Partners continue in this fashion for 20:00.     Post results and experience to commentsRead more

  Join us this Saturday at 0900 for a FREE class!  Everyone welcome! Endurance: 300m Run 375m Row 2:00 Rest   4 Rounds for total time (20:00 cap)   Strength: Hang Power Clean 6 reps @ 25% 5 reps @ 40% 4 reps @ 55% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 75% 2 reps @ 75%   For quality (18:00 cap)     Post results and experiences to commentsRead more