Weekly OverviewEvents/ClassesMondayDeadliftTuesdayOverhead SquatWednesdayBench PressThursdayBack SquatFriday4th of July WOD9am WOD, 10am Open GymSaturdayConditioning Intervals7:30am Comp WODSundayUpper Body Push/Pull StrengthEvery 3:00, 4 SetsDeadlifts1) 10 @50%2) 8 @60%3) 6 @65%4) 4 @70%*Touch and Go Conditioning4 Rounds of 2:00 on, 2:00 off250/200m Row (FX: 200/150m)150′ Double Kettlebell Farmer’s Carry (24/16) (FX: 16/12) (RX+: 32/24)AMRAP Hang Power Cleans (95/65) (FX:...Read More

Comp WOD TODAY! Doors open at 7:15 AM and we will start at 7:30 AM!Squad WOD: 9 & 10 AM Comp WOD (7:30am)Squad WOD (9am, 10am)StrengthEvery 3:00, 6 Rounds200m Run + 3 Squat Snatch (55, 60, 65, 70, 75, 80%)*Reset b/t repsConditioning3 Rounds of 3:00 on, 3:00 off1)20/15 Calorie Row15 Ground to Overhead (75/55)AMRAP Calorie...Read More

StrengthEvery 2:00, 3 Rounds1) 10 Ring Rows + 5 Strict Chin-Ups (Banded/Weighted)2) :15 Weighted Plank + :30 Plank3) 10 Double Kettlebell Deadlifts + 150′ Double Kettlebell Farmer’s Carry ConditioningAMRAP 88 Burpee Box Jump Overs (24/20) (FX: Get Overs)8 Chest to Bar Pull-Ups (FX: Pull-Ups)40 Double Unders (FX: 24 OR Single Unders)Read More

COMP WOD this morning! Doors open at 7:15 AM, we will start at 7:30 AM! Come throw-down and have fun! SQUAD-WOD9 & 10 AM Squad WODFor Time – w/ Partner, Split Reps Any Way100 Calorie Bike (FX: 75)100 Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)100 Wall Balls (20/14) (FX: 14/10)100 Calorie Ski (FX: 75)100 Hang...Read More

StrengthEvery 1:30, 5 Rounds1) 6 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Deficit)2) 2 Rope Climbs (FX: 1 OR Development) (RX+: 50/50 Legless) ConditioningAMRAP 1224 Calorie Row (FX: 18)12 Toes to Bar (FX: 9 OR Hanging Leg Raises)24 Single Dumbbell Push Jerk (50/35) (FX: 35/20)12 Toes to Bar (FX: 9 OR Hanging Leg Raises)Read More

ConditioningAMRAP 12200m Run10 Burpees to 6″ Target50′ Single Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20) Rest 6:00 AMRAP 12200m Run10 Goblet Box Step Ups (24/20″) (24/16) (FX: 16/12)50 Double Unders (FX: Single Unders)*Two ScoresRead More

StrengthEvery 2:30, 6 Sets1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch1-2) 65-70%3-4) 70-75%5-6) 75-80%*Reset b/t reps ConditioningFor Time:9-7-5Bar Muscle-Ups (FX: 5-3-1 OR Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)Squat Snatch (135/95) (FX: 115/80)*RX+: “Amanda” Compare to 3/25/24*10:00 CapRead More

StrengthIn 15:00Build to 3RM Push Press*Touch and Go FX:Every 2:00, 5 Sets5 Push Press (↑)*Touch and Go; use first 5:00 to warm-up ConditioningFor Time:500/400m Ski (FX: 400/300m) (2:00 Cap)400m Run (FX: 400/300m)500/400m Row (FX: 400/300m)*8:00 Cap*RX+: Sub 6:00Read More

Weekly OverviewMondayFront SquatTuesdayPush PressWednesdaySnatchThursdayTwo-Part ConditioningFridayPressing VariationsSaturdaySquad WODSundayGymnastics Pull, Core StrengthEvery 3:30, 4 Sets4 Front Squats (80-85%) Superset Accessory (2+ out of 4)15/15 Banded Lateral External Rotation Conditioning6 Rounds for Time:15 Wall Balls (20/14) (FX: 14/10)3 Deadlifts3 Power Cleans3 Front Squats*(RX: 155/105), (FX: 105/75), (RX+: 195/135)*10:00 CapRead More

StrengthEvery 2:30, 6 SetsHang Power Snatch1-3) 3 @60-65%4-6) 2 @65-70%*Hold onto bar b/t reps ConditioningAMRAP 1220 Single Dumbbell Hang Snatch20 Box Jumps (24/20)20 Single Dumbbell Overhead Walking Lunge20 Sit-Ups*Weights: (50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)Read More