All Thursday classes are canceled in honor of Coach Jimmy’s dad’s funeral services.Read more

Thank you to all the family and friends who came to support our teams this past weekend! We felt and needed your energy! All classes this Thursday are canceled in honor of Coach Jimmy’s dad’s funeral services.   Take 10 minutes to warm up to 70% of 1-rm, sandbag carries, and muscle-ups, then… Strength: Snatch Every 60 seconds, perform the following, increasing the load each set… 1-1-1-1-1-1   For max load …Rest 4:00, then…   Conditioning: Monster Games 2026 Intermediate/Masters Team WOD 8 “Grand Teton” 60-ft Sandbag bearhug carry (150/100) 15 Handstand push-ups 8 Bar muscle-ups 20-ft Sandbag bearhug carry   4 rounds for time (8:00 cap) (Partners alternate full rounds) †Levels: Intermediate/70+ Advanced: Same reps, (100/75) SB carry, HSPU (Rx or scaled), 16 burpee chest-to-bar pull-ups Beginner/70+ Scaled: Same carry distances, (75/50) SB carry, 15 scaled HSPU or double dumbbell strict press, 10 burpee banded pull-ups or ring rows...Read more

Strong work Teams! Fun was had, and injuries avoided!   Conditioning†: Monster Games 2026 Intermediate/Masters Team WOD 3 “Mountain Top” 2-mile run* into… 75/60 Calorie row*   For time *The run will be 200m shy of 2 miles when the athlete performs the row. At the completion of the row, the athlete will finish the required distance. All for one completed time. †Levels: Intermediate/70+ Advanced: 1.5 miles, same calories Beginner/70+ Scaled: 1.5 miles, 60/48 calories     Post results and experiences in the commentsRead more

  Conditioning†: Monster Games Championship WOD 6 Intermediate/Masters Partner Team version “St. Helens” Every 2:30 x 4 sets (10:00) 0:00-2:30 12 Squat cleans (185/123) 60-ft Handstand walk Max rep sandbag cleans to shoulder (150/100) in remaining time   2:30-5:00 9 Sandbag cleans to shoulder (150/100) 60-ft Handstand walk Max rep squat cleans (185/123) in remaining time   5:00-7:30 6 Squat cleans (185/123) 60-ft Handstand walk Max rep sandbag cleans to shoulder (150/100) in remaining time   7:30-10:00 3 Sandbag cleans to shoulder (150/100) 60-ft Handstand walk Max rep squat cleans (185/123) in remaining time   For total max reps *Partners can split each of the movements between each other as they desire. Equal work not required. †Levels: MP Intermediate/70+ Advanced: same reps, (155/103) squat cleans, (100/75) sandbag, 6 wall-walks Beginner/70+ Scaled:same reps, (125/83) squat cleans, (75/50) sandbag, 60′ bear crawl   Post results and experiences in the commentsRead more

Please pray for Brian/Anniee, Lexie/Justin, and Sarah/Jimmy as they all compete in the partner divisions at Monster Games this weekend.   Conditioning: Partner WOD, alternate full rounds As many rounds and reps as possible in 16:00 of the following: 9/7 Calories biked 6 Dumbbell hang snatch* (50/35) 3 Burpee pull-ups   For score *3 snatches per side. Does NOT have to be alternating. †Levels: Intermediate/70+ Advanced: same reps, (40/30) dumbbell Beginner/70+ Scaled: 7/5 calories, 4 snatches (35/25), 3 burpee ring rows Core Work: 25 GHD sit-ups 75 Butterfly ab-mat sit-ups   For time     Post results and experiences in the commentsRead more