Turkish Get-ups technique Fitness & performance: For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 24/16 40 Pull-ups 30 Handstand push-ups Finisher: 50m farmers carry x4  Read More

Fitness & performance: EMOTM 12: 3 front squats, 75% Fitness: 21-15-9: Front squat, 95/65 Ring dips *After each round, complete a 45 second handstand hold. Performance: 21-15-9: Front squat, 135/95 Ring dips *After each round, complete 20m handstand walk.Read More

Trouble with the double unders during the WOD on Monday? Join double under master Joe Chen for a free double under seminar TONIGHT at 8:30pm! =============================================================== Fitness & performance: 50 pull ups for time   Fitness: AMRAP 12: 2 kettlebell swings, 24/16 2 wallball shots, 20/14 4 kettlebell swings, 24/16 4 wallball shots, 20/14 6 kettlebell...Read More

Trouble with the double unders during the WOD on Monday? Join double under master Joe Chen for a free double under seminar Wednesday at 8:30pm! =============================================================== Fitness & performance: EMOTM 10: 2 snatches, 75% (minute 1-5) 1 snatch, 85% (minute 6-10) Fitness: AMRAP 15: 2 hang squat snatches, 95/65 4 overhead squats, 95/65 Run 200m...Read More

Fitness: Deadlift, 5×3 (A) 4 rounds for time: 10 push presses, 95/65 20 box jumps, 24/20 30 double unders Performance: Deadlift, find heavy triple 4 rounds for time: 10 push presses, 135/95 20 box jumps, 32/26 30 double unders Finisher: ab finisherRead More

Yoga with Glory at 10am – she is awesome, come check out her class! ============================================================================== Fitness & performance: “Eva” 5 rounds for time: Run 800m 30 kettlebell swings, 2/1.5 30 pull ups *Compare to 3/31/2013Read More

Free WOD at noon, bring your friends! ================================================================== Fitness: Split Jerk, 6×2 (A) Performance: Split Jerk, find heavy double Fitness & performance: AMRAP 5: 1 front squat (Fx: 165/110; Rx: 205/130 3 muscle ups (Fx: 2 pull ups & 2 ring dips per muscle up) 5 burpees *Rest 3 minutes then repeat once more.Read More

Fitness: Back squat, 5×5 (A) 3 rounds for time: Row 500m 9 deadlifts, 225/155 18 bastards Performance: Back squat, find heavy double   3 rounds for time: Row 500m 9 deadlifts, 275/185 18 bastardsRead More

Fitness: Cleans, 3×3 (A) Performance: Cleans, 1×3 (75%); 1×3 (80%); 1×3 (85%)   Fitness & performance: “Elizabeth” 21-15-9: Clean, 135/95 Ring dips   *power clean is acceptable *Compare to 1/11/2014Read More

Fitness & performance: EMOTM 10: 3 presses (75%)    Fitness: 10-20-30: Handstand pushups Pull-ups *100 double unders after each round. Performance: 10-20-30: Handstand pushups (guys to a 45lb plate deficit) Pull-ups *100 double unders after each round.Read More