Come join us at our new location: 6024 S. Sheridan Rd.   Skill Work: 3 Wall walks 10 Ring rows w/ feet elevated Rest 1:00   3 Sets for quality   Conditioning: 30 Box step overs (30/24″) 1 Bar muscle up 25 Box step overs 2 Bar muscle ups 20 Box step overs 3 Bar muscle ups 15 Box step overs 4 Bar muscle ups 10 Box step overs 5 Bar muscle ups   For time WOD courtesy of BATTLEGRID Online Competition. Per competition scaling options are (24/20″) box and pull-ups.     Post results and experience to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Games Open registration is live! Click HERE!   Skill Work: 4 Negative pull-ups w/ 4-sec count down Rest 1:00   5 Sets for quality   Endurance: Partner WOD Bike 300 calories   For time     Post results and experiences to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 3 minutes of: 25 Double Unders 10 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 3 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For Score   Strength: Clean and Jerk 1-rep max Compare to Friday, 02 November 2018   Flexibility/Mobility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side     Post results and experiences to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: Partner WOD Complete as many rounds and reps as possible in 20 minutes of*: 2 Rope climbs 8 GHD sit-ups 8 Cleans (155/103) 8 Alternating pistols 8 Pull-ups 8 Deadlifts (265/173)   For score *On round 2, double the reps of each exercise from round 1.  On round 3, triple the reps of each exercise from round 1.  On round 4, continue pattern until time cap is reached.     Post results and experience to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. Skill Work: 10 Hollow rocks 10 Arch raises 20 Hollow/arch swings on bar 1:00 Rest   4 Sets   Conditioning: Every minute on the minute, for 20 minutes: 1- 0:30 D-ball cleans (100/80) 2- 0:30 Kettlebell goblet squats (53/35) 3- 0:30 Double unders 4- 0:30 Box jumps (24/20″) 5- Rest   Post results and experiences to commentsRead more