Posts By: Will

WOD Tue Mar 26, 2019

Part 1: Overhead Squat 3×1 Go heavy, or use light weight and work mobility. Then… 15 overhead squats 15 burpees over the bar AMRAP in 14 minutes. Cap of 4 rounds. Option 1: 75/55 Option 2: 45/35 Option 1+: 95/65 or more Modify the overhead squats by doing back squats.

WOD Mon Mar 25, 2019

Part 1: Deadlift 4×3 Heavy or light, focus on form. Then… Deadlifts 4/8/16/8/4 Box Jumps 6/12/24/12/6 Pushups 8/16/32/16/8 Option 1: 185/125 Option 2: 135/95 Option 3: kb swings instead of deadlifts; box pushups Option 1+: 225/155 Then (optional)… In 3 minutes: 25 buprees AMRAP cal row or bike

WOD Fri Mar 22, 2019

Open 19.5 Thrusters (95/65) Chest to Bar Pullups 33/27/21/15/9 20 minute time cap Open 19.5 Scaled Thrusters (65/45) Jumping Pullups 33/27/21/15/9 20 minute time cap Or, if you want to be fresh for the Open workout on Saturday… 10 kb swings 10 kb sumo deadlift high pulls 10 kb lunges 10 kb Russian twists 20/16 more »

Update on Pricing

We are about a month away from moving in to our new facility! We hoped to have the parking lot done before we move, but the extended winter weather has made that a little less likely, although there is still a chance if we keep having nice days like today. In any event, we will more »

WOD Thu Mar 21, 2019

Part 1: Bench Press 3×7 Then… Pullups 2/4/6/8/10/12/14 Pushups 3/6/9/12/15/18/21 Double Unders 10/20/30/40/50/60/70 AMRAP in 15 minutes. Cap of 7 rounds. Option 2: ring rows instead of pullups; box pushups; 2x single unders Option 1+: strict pullups through 10; chest to bar for 12 and 14

WOD Wed Mar 20, 2019

2000m row, followed by 5 toes to bar 5 burpees AMRAP in 20 minutes. Cap of 15 rounds. Option 2: hanging knee raises

WOD Tue Mar 19, 2019

Part 1: Power Clean 3×1 Then… Power Cleans Box Jumps 10-1 10 situps after each round Option 1: 95/65 Option 2: 75/55 Option 3: kb swings instead of power cleans Option 1+: 115/75; 15 situps Combine options as desired. — Everyone is invited to our annual post-Open BBQ this Saturday. More information to follow but more »

WOD Mon Mar 18, 2019

Part 1: Front Squat 3×7 Go heavy, or use light weight and focus on form and mobility. Or use this time to practice the barbell exercises in the workout. Then… 20 wallballs 25 back squats 20 wallballs 25 shoulder to overhead 20 wallballs Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; 25 heavy wallballs more »

WOD Fri Mar 15, 2019

Open 19.4 For total time: 3 rounds of: 10 snatches (95/65) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes Open 19.4 Scaled For total time: 3 rounds of: 10 snatches (65/45) 12 bar-facing burpees Then, rest 3 minutes before continuing more »

WOD Thu Mar 14, 2019

5 toes to bar 7 kb swings 9 wallballs 11/9 cal row or bike 13 situps AMRAP in 18 minutes. Cap of 9 rounds. Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45; heavy wallball STUCK AT HOME BLIZZARD WOD 10 pushups 15 jumping lunges 20 situps 25 mountain climbers 5 rounds

Blizzard Schedule Update

There’s no travel advised in Rapid City and the snow is forecast to continue through the night. In light of the conditions, we are cancelling the 530am and 830am classes on Thursday. Sorry Breakfast Club and 830 Crew. As of now, we plan to be open for classes at 11am, noon, and the evening 4/5/6. more »

Wednesday 5pm and 6pm are Cancelled

The storm got here a little later than predicted, but it’s gotten pretty bad out and looks like it will continue to worsen over the next few hours. As a result, we are cancelling the 5pm and 6pm classes today. The 4pm is still on. We will make an announcement about Thursday’s schedule before 9pm more »

WOD Wed Mar 13, 2019

Part 1: Bench Press 3×10 Add weight each round if desired. Or use this time to practice push press and push jerk. Then… Shoulder to Overhead Box Jumps Burpees 1-10 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 —- Regular schedule for 530am/830am. Stay tuned for updates about the rest of the day. Drive more »

Blizzard Schedule

The 530am and 830am classes (as well as yoga) will go on as scheduled for tomorrow. If the weather gets bad, we may have to cancel the 11am/noon and/or evening classes. We will post updates on FB and the website as the day goes on. Drive safely!

WOD Tue Mar 12, 2019

Part 1: Back Squat 3×10 Add weight each set if possible, without compromising form. Then… 300m row 15 pushups 30 squats AMRAP in 15 minutes. Cap of 5 rounds. Option 2: box pushups

WOD Mon Mar 11, 2019

Part 1: Clean 3×1 Go heavy, or practice technique. Then… Power Cleans 12/10/8/6/4 Ring Dips 14/12/10/8/6 Pullups 20/16/12/8/4 Option 1: 115/75 Option 2: 95/65 Option 3: KB Swings Box Dips Ring Rows 20/16/12/8/4 Option 1+: full cleans 135/95; chest to bar pullups Option 1++: muscle ups 11/9/7/5/3 instead of dips and pullups Combine options as more »

WOD Fri Mar 8, 2019

Open 19.3 For time: 200-ft. dumbbell overhead lunge (50/35) 50 dumbbell box step-ups (24/20) 50 strict handstand pushups 200-ft. handstand walk Time cap: 10 minutes Open 19.3 Scaled For time: 200-ft. dumbbell front-rack lunge (50/35) 50 dumbbell box step-ups (24/20) 50 5-in. elevated strict handstand push-ups 200-ft. bear crawl Time cap: 10 minutes — If more »

WOD Thu Mar 7, 2019

Part 1: Thruster 3×1 These are coming in the Open. Go heavy, or use light weight and focus on form and mobility. Then… 20 thrusters 15/12 cals 25 knees to elbows 15/12 cals 30 kb lunges (total) 15/12 cals 35 kb swings 15/12 cals 40 pushups 15/12 cals Option 1: 75/55 barbell; 55/35 kb Option more »

WOD Wed Mar 6, 2019

Part 1: Clean and Jerk or Snatch 3×1 Go heavy, or stay light and practice technique. Then… Ground to Overhead 12/10/8/6/4/2 Double Unders 10/20/30/40/50/60 AMRAP in 12 minutes. Cap of 6 rounds. Option 1: 95/65 Option 2: 75/55; lateral jumps over the barbell or 2x single unders Option 1+: 115/75; double unders 15/30/45/60/75/90

WOD Tue Mar 5, 2019

In 4 minutes perform: 500m/450m row AMRAP box jumps/pullups/situps/burpees 4 rounds. Rest 1 minute between rounds. Perform a different exercise each round. The movements may be done in any order. Your score is the total reps accomplished. Option 2: ring rows Option 1+: strict pullups; 30/24 box Option 1++: muscle ups