Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday.   Strength: Make-up a Lift 1-rep max For max load   …Or…   Pick any lift and perform: 5-5-5-5 @ 85% For Quality   Conditioning: “Thank Goodness!” 1000m Row or 800m Run* …then 2 rounds of: 25 Pull-ups 10 Tire Flips (210/180) 50 Sledge Swings (10/8) 30 Slammers (12/8) 400m Run or 500m Row* …then 25 Burpees   For Time Compare to Wednesday, 26 November 2015 *If you run at the beginning, you must row in the 2 rounds. If you row at the beginning, you must run in the rounds. Either way, you must run 800m and row 1000m by the end of the WOD.   Mobility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash – 2:00     Post lift performed, load, time, and...Read more

Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday.   Conditioning: “Feel the Love” 50 Speed Skips 50 Box Jumps (24/20″) 75 Singles 750m Row 75 Sit-ups 50 Weighted Walking Lunges (45/35) 50 Double Unders   2 rounds for time Compare to Tuesday, 20 November 2012     Mobility: Quad Smash – 1:30/side Posterior Chain Floss – 1:30/side Super Front Rack – 1:30/side     Post time and experiences to commentsRead more

Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday. Strength: Hang Power Clean 1-rep max Compare to Friday, 07 August 2015   Conditioning WOD: “Death by Kettlbells” (70/53) With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2 KB Swings. Minute three, perform 3 KB Swings. Continue this method until you are unable to complete the specified number of KB Swings.   For Score Compare to Monday, 25 November 2013   Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for 2 minutes 20 Front Leg Swings each leg Hold Pike Stretch for 2 minutes     Post max load, score, and experiences to commentsRead more

  Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 25 August 2015   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00       Post time and experiences to commentsRead more

  Conditioning: Fittest in OK Online Qualifier WOD 3 Complete as many reps as possible in 14-minutes of: 20 Calories Rowed 10 Clean-2-Overhead* 10 Box Overs (24/20″) 10 Front Squats   For score (50 pts per rd), and time of last completed full round *Weight for each round, for both lifts: Rx Male: 95-135-185-205-225 Rx Female: 65-85-105-115-135 Scaled Male: 75-85-95-105-115 Scaled Female: 55-65-75-85-95     Mobility: Quad Smash – 1:30/leg Anterior Compartment Smash – 1:30/side Spine Smash – 2:00 Ball Tack & Floss – 1:30/side     Post score, time, and experiences to commentsRead more