Blog

A.  In Teams of 2 or 3 with a running clock: 0:00-10:00 Max Distance Farmer Carry (70/53) 12:00-22:00 Max Rounds of: 21 Burpees 1 Rope Climb 21 Goblet Squats (70/53) 1 Rope Climb 21 Toes to Bar 1 Rope Climb 24:00-34:00 Max Distance Farmer Carry L3: (53/35) L2: (45/25) L1:... read more →

A.  Seated DB Shoulder Press, Neutral Grip: 4 x 10. Rest :30 seconds Banded Pulldowns: 4 x 15. Rest :30 seconds B.  Every Minute on the Minute for Twenty Minutes of: Minute 1: 10 Kettlebell Snatch Each Arm (53/35) Minute 2: 15 Hollow Rocks Minute 3: 10 Kettlebell Rows Each Arm... read more →

A. Back Squat 1 Rep Max. Rest 3:00 minutes Beginner: 5 x 5. Rest 2:00 minutes B. "Freshman V2" As Many Rounds as Possible in Seven Minutes of: 7 Dumbbell Power Cleans (50/35) 7 Dumbbell Thrusters (50/35) L3: (40/30) L2: (30/20) L1: (25/15) Beginner Option: As Many Rounds as Possible... read more →

A. Gymnastics Skill Work Three Rounds for Quality: :12 Seconds L-Sit Hold (parrellets, box, or rings) :12 Seconds Ring Support :25 Seconds Handstand Hold or Walk B. Five Rounds for Time of: 400 meter Run 20 Ground to Overhead with a plate (45/25) 12 Burpees to your Plate BURPEE TO... read more →

A.  Strict Pull Ups 2 x Max Reps Rest 3:00 minutes Beginner: Partner Assisted: 3 x 5. Rest :90 seconds B.  As Many Rounds as Possible in Eighteen Minutes of: 40 Double Unders 30 Ab-mat Sit-Ups 20 Calorie Row 10 Hand Power Cleans (135/95) L3: (115/75) L2: (60s Double Under... read more →

LABOR DAY HOURS: 9am and 10am classes only! A.  “Hildy” For Time: 100 Calorie Row 75 Thrusters (45/35) 50 Pull Ups 75 WallBalls (20/14) 100 Calorie Row *If you have a vest or body armor, wear it

A.  Dumbbell Bench Press: 4 x 10. Rest :45 Seconds Inverted Rows, Pronated Grip: 4 x 12. Rest :45 Seconds Inverted Rows DEMO Dumbbell Bench Press DEMO B.  With a Partner As Many Rounds as Possible in Twenty Minutes of: Athlete #1 Rows 500 Meters Athlete #2 Runs 400 Meters *Score... read more →

A.  MetCon warm up Two Rounds of: 10 Push Press 10 Kettlebell Swings 10 Box Jumps Rest :50 Seconds B.  "Jack" As Many Rounds as Possible in Twenty Minutes of: 10 Push Press (115/75) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20) L3: (95/65) (44/26) L2: (75/55) (35/26) (20/16) L1:... read more →

A.  Every Minute on the Minute for Twenty Five Minutes of: Minute 1: 1 Turkish Get-up each arm (53/35) Minute 2: 10 Goblet Squats (53/35) Minute 3: 100 Ft. Bear Crawl (50 ft. down + 50 ft. back) Minute 4: 10 Squat Thrusts or Burpees Minute 5: 5 Strict Pull-ups L3: (45/25 TGU) L2: (35/25)... read more →

Nutrition Challenge Benchmark WOD A. Low Box Squat, Moderate Stance: Work up to a heavy, but manageable set of 3 B. Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. Rest :60 seconds C. "Sandstorm Task Domain" Five Rounds for Time: 10 Deadlifts... read more →