WOD 12.16.2025
A. For Time 3 Rounds 400M Run 30 Dumbbell Push Press 35/25# B. Accessory Finisher 3 Rounds 100M Bottoms-up Kettlebell Carry – Switch hands as needed.
Entries by Bara Blechova
WOD 12.15.2025
A. Super Set For Load Snatch Complex 1-1-1-1-1 [1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch] Skill Work Muscle-up Practice B. For Time 30 Squat Snatch 61/43 30 Ring Muscle-up
Winter Break Combo Camp
We’re offering a three-day Winter Break Combo Camp (Gymnastics/Parkour) on December 29th, 30th & 31st! Monday – Wednesday, 10:00 a.m. – 2:00 p.m. Ages 3.5-12 All skill levels Morning Care (9:00 a.m. – 10:00 a.m.) is available After Care (2:00 p.m. – 3:00 p.m.) is available Combo camps teach foundational aspects of both gymnastics and parkour, offering participants a chance to explore […]
WOD 12.14.2025
A. For Load On A 12:00 Clock, Build To A Heavy…. Hang Squat Clean, Double B. For Time 600M Row 12 Hang Squat Clean 6 Wall Walk 400M Row 8 Hang Squat Cleans 4 Wall Walk 200M Row 4 Hang Squat Clean 2 Wall Walk – Perform with 84/56kg barbell
WOD 12.13.2025
A. For Rounds and Reps 21:00 ARMAP 100M Farmer Carry 50/35# 20 Double Dumbbell Box Step-up, 50/35#, 20″ 200M Run
WOD 12.12.2025
For Time 9 Rounds 2 Ring Muscle-up 15 Wall Ball 20/14#, 10/9′ For Load Front Squat 2-2-2-2-2+
WOD 12.11.2025
For Load Deadlift 5-5-3-3-1-1-1 – Start at 75% of 1-rep max. – Build to a heavy 1-rep-max deadlift. For Time 3 Rounds 25 Box Jump 24/20″ 25 Kettlebell Swing 1.5/1P 400M Run 12:00 Time Cap
WOD 12.10.2025
A. For Max Efforts Alternating EMOM x 20:00 Min 1 | :30 Handstand Hold Min 2 | :30 Chin-Over-The-Bar Pull-up Hold Min 3 | :30 Max Rep Handstand Push-up Min 4 | Max Calorie Row Min 5 | Rest – Accumulate :30 in the holds. B. Core Finisher 3 Rounds :30 Russian Twist 20/14# :30 […]
WOD 12.9.2025
For Load On A 10:00 Clock, Build To A Heavy… Power Clean Single For Rounds and Reps 7:00 AMRAP 3 Power Clean 84/56 10 Double Under
WOD 12.8.2025
A. Gymnastics Skill Practice Alternating EMOM x 10 Minutes Minute 1 | :30 Strict Toes-to-Bar Practice Minute 2 | :30 Ring Forward Roll-to-Support Practice B. For Rounds and Reps 4 x 3:00 AMRAP 15 Toes-to-Bar 10 Burpees 15/12 Calorie Any Machine – Rest 2:00 between AMRAPs. – Pick up where you left off.
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