Conditioning“12 Days of Christmas”For Time:1 Clean and Jerk (155/105) (FX: 135/95)2 Ring Muscle Ups (FX: Chest to Bar Pull-Ups)3 Handstand Push-Ups (4″ Deficit for Men) (FX: Handstand Push-Ups)4 Front Squats (155/105) (FX: 135/95)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24) (FX: 24/16)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull-Ups (FX: Pull-Ups)11 Shoulder to...Read More

StrengthEvery 2:00, 3 Rounds1) 100′ Forward Sled Pull2) 50’/50′ Mixed Dumbbell Overhead and Kettlebell Farmer’s Carry (KB or DB)3) :15-:30/:15-:30 Starfish Side Plank (FX: Side Plank) ConditioningEvery :30, 6 Rounds1) AMRAP Calorie Bike2) Rest3) Rest4) Rest*Score is lowest Calorie roundRead More

StrengthEvery 2:00, 3 Rounds 1) 8/8 31X-Tempo Single Kettlebell Front Rack Bulgarian Split Squat (FX: Bodyweight or Goblet) 2) 8/8 X13-Tempo Single Dumbbell Row 3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups) *3s tempo down/eccentric, 1s pause at bottom of Split Squat/Top of Row ConditioningAMRAP 1220/15 Calorie Row (FX: 15/11)80 Crossover Single Unders (FX: 60 or...Read More

5:45pm Jump Rope and Toes to Bar Skills ClinicTopics covered:– Jump Rope sizing – Crossover Single Under and Double Under drills– Types of gymnastics grips– Toes to Bar progressions StrengthEvery 2:30, 6 Sets1-3) 1 Squat Clean + 1 High Hang Power Clean + 1 Push Jerk (70-75% of 1RM CJ)4-6) 1 Squat Clean + 1...Read More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayLong ConditioningWednesdayClean and Jerk5:45pm Double Unders/Crossovers and Toes to Bar Skills ClinicThursdayLunge, Row, CoreFridaySled Pull, Hip Thrusts, CoreSaturday“12 Days of Christmas”Holiday WODSundayUpper Body Pump StrengthEvery 2:30, 6 Sets3-Position Squat Snatch (↑, start at 55-60% of 1RM Snatch)*3 reps – Floor, Hang, High Hang*Hold onto bar between reps Conditioning3 Rounds of 3:00 on/1:00 offAMRAP60 Double...Read More

BATTLE OF THE BIKES – Saturday, August 19th– Scaled, FX, RX, RX+ Divisions (M/F)– 3 mini-workouts (<2:00 of total work!)LINK TO SIGN-UPhttps://docs.google.com/spreadsheets/d/1c29SXVrZS9Irmm1FUn-pmB3ULMMhu7r52l681ZvDv3Y/edit#gid=0 Weekly OverviewMondaySnatchTuesdayGymnastics Pulling DevelopmentWednesday“Coach Elizabeth” CFR7 Benchmark WOD5:45pm Core FlexThursdayFront Squat, Tall Box JumpFridayBench PressSaturdaySquad WODSundaySnatch7:15am Comp WOD/Seventh Heaven StrengthEvery 2:00, 9 Sets1-3) 1 Squat Snatch w/ Pause at Knee + 1 Squat...Read More