Thursday 02062014


Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at [email protected]  

There will be no Competitors class this Saturday February 8th at 12pm.  

LAST CALL for the pre-order Team T-shirts and Tanks going out Feb 6th.  You can place your order by clicking HERE  

Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!  

Date:  Sunday, February 16 

Time:  9:30am – 11:30am  

Click HERE to Register



A1.  BB Back Rack Lunges – 3 x 10(5/5) w/30 Sec Rest 

A2.  Russian Swings – 3 x 15 (Heavy) w/30 Sec Rest 

A3.  WallWalks – 3 x 2 w/2 Min Rest 

B.  Same as Performance  


A.  Take 15 Minutes to practice Muscle-ups and HSPU 

B.  In Teams of 4 

40 x Cal AB 

200 x Swings

30 x Cal AB 

150 x Swings 

20 x Cal AB 

100 x Swings 

10 x Cal AB 

50 x Swings 

Partition reps anyway  

20 Min CAP 


A.  5K Row (Moderate Recovery Pace) 

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7 Responses
  1. Jessi A

    Cap of 20 and still didn’t finish…I’m wondering if it’s possible…
    finished through rep 428 with Jim, Margo and Sarah
    That was a lung burner!! I’d like to see this workout again with a little more time on the clock. I hate not being able to finish a WOD.

  2. Paul Bye

    A. HSPU practice – was able to reliably get into the handstand position, and by the end got one strict HSPU. Still a long ways to go before these are routine (and I don’t get dizzy)
    B. DNF (18 minute cap) but my group got through the first 3 rounds of assault bikes and Russian swings. Quads are burning…wow.

  3. Sara Jech

    500 Swing Challenge with Mt. Climbers, Wt. sit ups, Wt. Twist, Hollow Rocks and Knees to Elbow in plank position between the sets!