I.)  10, 10, 10 GHD Sit-up II.)  Thruster 5-5-5-3-3-3-1-1-1, reps Post loads to comments. Remember folks, if your wanting to get your Open wod done before Saturday, be sure to come to the open gym hours to be judged by [...]

Three rounds for time of: 5 Rope ascents 25 Kettlebell swing 1.5 pood Post time and thoughts to comments. “There is no single sport or activity that trains for perfect fitness.  True fitness requires a compromise in adaptation broader than [...]

I.)  Parallette L-sits, 5 max efforts II.)  Overhead sqaut 3-3-3-3-3-3-3-3-3-3, reps Post loads to comments. “A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.” – Coach Greg Glassman

21-18-15-12 and 9 reps, for time of: Back Extensions Pull ups Sit ups Dips Post time and thoughts to comments. “Only a man who knows what it is like to be defeated can reach down to the bottom of his [...]

We’ll be having a fun team wod today and we’re doing co-ed.  Every guy, grab a girl and tackle the wod.  Yes it’s a surprise. Post thoughts to comments.