Free introductory class at 10:00am. No need to RSVP. Just show up. Come about 5-10 minutes early to fill out paperwork.

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This Saturday we will be running our obstacle course starting at 8:30am. You can start your run through the O-course all the way up until 11:30am. Come 30 minutes ahead of your desired start time to adequately warm-up and get ready, i.e. for example to start the O-course at 8:30am come at 8:00am in order to properly warm-up. Keep in mind that it takes 20-40 minutes to get through the full O-course. We won’t be doing any other individual or team WODs this Saturday. However; we will do the free intro class at 10:00am.

Obstacle Course Challenge

The course has two components – an indoor portion with an immediate transition to an outside portion:

   Indoor portion:

1. 10 Ground to Overhead of 3/4 Bodyweight. (Basics skip this)
2. 20 Burpees
3. 30 Situps
4. Traverse parallel bars (Basics do 10 seated dips instead)
5. Climb over 12′ Wall (Basics do 5 wall hops instead)
6. Go under 12′ Wall
7. Cross Monkey Bars (Basics do 15 Pull-ups instead)
8. Climb 15′ Rope (Basics do 10 pull-ups instead)Outdoor portion:
9. Weaver obstacle (Basics skip this)
10. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
11. Step ladder obstacle
12. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
13. Tube obstacle
14. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
15. Body hurdles obstacle
16. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
17. Balance beam obstacle
18. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
19. Sled Drag 100m w/ 90lbs men and 60lbs women
20. 1000m run