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

0845 class on Friday is canceled. We are sorry for any inconvenience.   Conditioning: 2 Rounds of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets (6 total rounds) For total work time (total time minus 8 minutes of rest) (35:00 cap) Compare to Wednesday, 24 July 2024 †Levels: Intermediate/70+ Advanced: same reps, (185/123) deadlift, (20/16″) box Beginner/70+ Scaled: 8 reps of each movement, (155/103) deadlift, (16/12″) box, ring rows Post results and experiences in the commentsRead more

Iron Club/Open Gym at 1730 and 0845 on Friday are canceled this week. We are sorry for any inconvenience!   Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   Post results and experiences in the commentsRead more

Iron Club/Open Gym at 1730 on Thursday and 0845 on Friday this week are canceled. We are sorry for any inconvenience.   Endurance: 4-3-2-1 minutes: Row Bike Ski   For max calories     Post results and experiences in the commentsRead more

Conditioning: 9 Thrusters (135/93) 30-ft Single arm dumbbell overhead lunges (70/50) 9 Burpee broad jumps (5/4′) 30-ft Single arm dumbbell overhead lunges (70/50)   2 Rounds for time* (7:00 cap, Monster Games has 5:00 cap) *WOD courtesy of 2026 Monster Games †Levels: Intermediate/70+ Advanced: same reps, (115/78) thrusters, (50/35) dumbbell Beginner/70+ Scaled: 7 thrusters (95/63) thrusters, (40/30) dumbbell held in goblet position for lunges, 7 burpees with broad step   Core: Every minute on the minute, for 3 Sets (9-minutes): Minute 1: 10-15 GHD Sit-ups Minute 2: 0:30 Hollow hold Minute 3: 10-15 V-ups   For quality     Post results and experiences in the commentsRead more