Open Gym today 11:30-1pm Glory Board WOD “Nancy” 5 rounds for time: 400 Meter Run 15 Overhead Squats (65/95) *Make sure to write your score on the whiteboard exactly how you did it.  We will re-test this. Accessory Work 20 KB banded pull thro... Continue Reading

2015 Open in the Books! What a great 5 weeks it has been. 15.5 hurt so make sure to take care of any sore muscles. We are so proud of each of you! The effort, camaraderie, support and encouragement is truly the reason all of us LOVE this sport. In the nex... Continue Reading

Teams: of 4 Pace setter:  run to bottom of close stairs and back Team member 2: Deck squats for max reps 35/55 kb Team member 3: SDLHP 25/35 for max reps Team member 4: rest 3rds

15.5 27 calorie row 27 thrusters 65/95 21 calorie row 21 thrusters 15 calorie row 15 thrusters 9 calorie row 9 thrusters   Scaled men  and Masters 55+ 65lbs thrusters Scaled women 45lbs

1. Conditioning AMRAP 3 min x 4 rds (rest 1 min between rds) 3 Power Cleans 65/95 5 Burpees 7 KBS 35/55