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

Weekly OverviewEvents/ClassesMondayFront SquatTuesdaySnatchWednesday“The Chief” Benchmark WODThursdayLong ConditioningFridayLower Body Hinge, LungeSaturdaySquad WODSundayGymnastics Push/Pull StrengthEvery 3:30, 4 SetsFront Squats1-2) 6 @75%3) 4 @80%4) 4 @85% Superset Accessory (2+ out of 4)10 Prone PVC Press*Hold onto bar b/t reps ConditioningFor Time:800m Run16 Bar Muscle-Ups (FX: 8 OR Chest to Bar Pull-Ups) (RX+: 20 OR Ring)400m Run8 Bar Muscle-Ups...Read More

StrengthEvery 2:30, 6 Sets3 Push Jerk1-3) 65-70% of 1RM CJ4-6) 70-75%*Reset b/t repsConditioningAMRAP 1221 Calorie Row15 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)9 Handstand Push-Ups (FX: 1 Abmat OR 6) (RX+: Strict)*RX/RX+ Min: 3 RoundsRead More

StrengthEvery 2:30, 5 Sets5 Strict Press (70-80%) + 20 Banded Pullaparts ConditioningAMRAP 12200m Run20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)20 Sit-Ups20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)*RX/RX+ Min: 3 RoundsRead More

StrengthEvery 2:30, 6 Sets1-3) 3 Hang Power Clean (70-75% of 1RM CJ)4-6) 2 Hang Power Clean (75-80%)*Hold onto bar between reps Conditioning3 Rounds for Time:200m Run12 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)60 Double Unders (FX: 48)*12:00 CapRead More

Good luck to all of our R7 athletes competing in CrossFit Quarterfinals this week!As a reminder, we will have the following time slots available for those who do NOT have 24/7 Open Gym access. You must let Coach Anastasia and Coach Kevin know if you plan on attending (for planning purposes)!– Wednesday 7:30-8:30pm– Thursday 7:30-8:30pm–...Read More