Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday.   Conditioning: 10 Squat Cleans (185/123) …then… 2 rounds of: 50 Double Unders 10 Double Dumbbell Thrusters (50/35) 10 Calories Biked …then… 10 Squat Cleans (185/123) …then… 2 rounds of: 10 Calories Biked 10 Double Dumbbell Thrusters (50/35) 50 Double Unders   For Time   Flexibility/Mobility: Knees to Traps – 1:30 Elevated Cat – 1:30 2 Pike/2 Squat – 10 reps Standing Pike – 1:30 Kneeling Achilles – 1:30/side Butterfly – 1:30   Royal Huddleston Burpee Challenge: Day 46     Post time and experiences to commentsRead more

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday. Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row or 1-mile Run Max Rep Burpees   As a team, row 2000 meters or run 1-mile. Then perform as many Burpees in the remaining time as possible. Only one partner working at a time, on the row/run and burpees. Equal work required on row/run only. Total Burpees is Score.   …Rest 10:00   Strength: As a team, every minute on the minute, one partner performs squat snatches, then on the next minute partner two performs the same at the following intervals: 5 Squat snatches at 60% 1RM* 4 Squat snatches at 70%* 3 Squat...Read more

Burris meeting #thedavecastro.   Conditioning: Option 1: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m   For Time   …Rest 3 minutes Strength: Cluster 3-rep max   Option 2: 2017 Functional Fitness Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie row 55 Handstand Push-ups   For Score Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *After each exercise is complete, note the time for the tiebreaker A detailed description of standards, Masters 55+ and Scaled adaptations can be found HERE.   Flexibility/Mobility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side   Royal Huddleston Burpee Challenge: Day 44     Post time, score, and experiences to commentsRead more

Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday.   Conditioning: 2017 Functional Fitness Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie row 55 Handstand Push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *After each exercise is complete, note the time for the tiebreaker For Score A detailed description of standards, Masters 55+ and Scaled adaptations can be found HERE.   Flexibility/Mobility: Couch Stretch – 1:30/side Spine Smash – 2:00 Overhead Distraction w/ External Bias – 1:30/side   Royal Huddleston Burpee Challenge: Day 42     Post score and experiences to commentsRead more

Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday. There will be a sign-up sheet at the gym Friday.   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time Compare to Friday, 16 December 2016 *Rx+ option is to do burpees instead of HRPU   NIGHT CLASS ONLY 2017 Functional Fitness Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie row 55 Handstand Push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb....Read more