Proud to be a part of this AWESOME team! Congrats to “MP Silverbacks” on 2nd place. Next year 1st is ours!   Conditioning: Partner WOD As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Plate-facing Burpees, jumping onto a 45lb weight plate, then… “Lucky 7” Complete as many rounds* as possible in 21 minutes of: 49 Double Unders 7 Thrusters (115/73) 7 Toes-2-Bar**   For Score Compare to Saturday, 21 May 2016 *One partner perform a complete round while the other partner rest **Burpees-over the-Bar can be substituted here   Flexibility: Quad Smash – 1:30/side Anterior Compartment Smash – 1:30/side Spine Smash – 2:00   Royal Huddleston Burpee Challenge: Day 107     Post row time, score, and experiences to commentsRead more

Conditioning: Partner WOD* “Add a little MORE fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Wall-Ball Shots (25/16) @ (10/9′) 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Biked   For Score Similar to Wednesday, 17 May 2017 *Add one rep to each exercise each round. Partners alternate exercises.   Flexibility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side   Royal Huddleston Burpee Challenge: Day 105     Post score and experiences to commentsRead more

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: Every 3 minutes on the minute for 18 minutes perform: 150m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups*   For Score *Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds   Strength: Deadlift 5-5-3-3-2-2-1-1+ Starting @ 50% 1RM, increasing by 5% each set   For max reps at 1+ (85%)   Flexibility/Mobility: Saddle Stretch – 2:00 Quad Smash – 1:30/side Overhead with External Rotation Bias – 1:30/side Hip Capsule – 1:30/side   Royal Huddleston Burpee Challenge: Day 104     Post score, load and reps, and experiences to commentsRead more

Friday night class is cancelled this week. Sorry for any inconvenience.   Rest Day     Lifters/Competitors Class: Cancelled this week onlyRead more

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Biked   2 rounds for time Compare to Wednesday, 24 May 2017   Strength: Back Squat 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set   Flexibility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Couch Stretch – 1:30/side   Royal Huddleston Burpee Challenge: Day 102     Post time, load and reps, and experiences to commentsRead more