StrengthEvery 2:30, 5 Sets1 High Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch1-2) 60-65%3-4) 65-70%5) 70-75% Conditioning3 Rounds for Time:12 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)4 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)12 Box Jump Overs (24/20)24 Sit-Ups*15:00 CapRead More

StrengthEMOM 103-4 Bar Muscle-Ups– FX: 1-2 OR Pull-Ups/Chest to Bar Pull-Ups– RX+: Ring Muscle-Ups Scaled:1) 6 Banded Strict Pull-Ups2) 12 Bench/Box Dips ConditioningAMRAP 18500/400m Row (FX: 400/300m)50 Double Unders (FX: 35 OR Single Unders)400m Run (FX: 300m)50 Double Unders (FX: 35 OR Single Unders)*RX+: 3 RoundsRead More

StrengthEvery 3:00, 5 SetsFront Squat1-2) 8 @55, 60%3-5) 6 @65, 70, 75% Superset Accessory (3+ out of 5)15 Banded Face Pulls ConditioningFor Time:40/30 Calorie Bike (FX: 30/25) (RX+: 50/35) (2:00 Cap)120′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20)*6:00 CapRead More

Weekly OverviewEvents/ClassesMondayPower CleanTuesdayFront SquatWednesdayGymnastics Development,Long ConditioningThursdaySnatchFridayUnilateral Lower BodySaturdaySquad WODSundayBench Press StrengthEvery 2:00, 8 Sets1-4) 1 Power Clean + 1 Hang Power Clean (↑, start at 50-60% of 1RM CJ)5-8) 1 Hang Power Clean (↑)*Hold onto bar b/t reps ConditioningFor Time:15 Lateral Burpees Over Bar15 Hang Power Cleans (135/95) (FX: 95/65)15 Lateral Burpees Over Bar12 Power...Read More

Conditioning4 Rounds of :45 on, :15 off1) 14/11 Calorie Bike2) 14/11 Calorie Row3) AMRAP Wall Balls (20/14) (FX: 14/10)4) Rest5) 14/11 Calorie Ski6) 14/11 Calorie Row7) AMRAP Toes to Bar (FX: Hanging Leg Raises)8) Rest*Calories: (FX: 12/9), (RX+: 16/12)*Score: Total Wall Balls and Toes to BarRead More

StrengthEvery 1:30, 4 Rounds1) 4-6 Sandbag Over the Shoulder2) 100′ Forward Sled Pull3) 150′ Double Kettlebell Farmer’s Carry ConditioningAMRAP 12 w/ Partner – Alternate Movements12 Russian Kettlebell Swings12 Goblet Lunges48 Double Unders (FX: 36 OR Singles)*KB: (24/16) (FX: 16/12) (RX: 32/24)Read More

ConditioningAMRAP 24250/200m Row12 Handstand Push-Ups (FX: 1 Abmat OR 8) (RX+: Strict OR 3″/2″ Deficit)200m Run3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)*RX/RX+ Min: 4 Rounds Cooldown1:00 on, :10 off1) Wrist Stretching on Floor2) Downward Dog to Seal Pose3) Bar Hang w/ Feet on Floor4) Calf Stretch w/ Rig5) Calf Stretch w/ RigRead More

Today is the LAST DAY to buy Caps Tickets!Carolina Hurricanes at Washington Capitals on April 10 at 7:30 PMDetails Here! StrengthEvery 2:30, 5 Rounds3 High Hang Power Clean1-2) 60-65%3-4) 65-70%5) 70-75%*Hold onto bar b/t reps Conditioning5 Rounds for Time:5 Deadlifts (225/155) (FX: 155/105) (RX+: 315/225)10 Box Jumps (24/20)20 Wall Balls (20/14)*12:00 CapRead More

StrengthIn 15:00,Establish 5RM Push Press*Reset b/t reps ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2-3)AMRAP40 Double Unders (FX: 25 OR Singles)10 Shoulder to Overhead (95/65) (FX: 75/55) 4) Rest*RX/RX+ Min: 4 RoundsRead More

StrengthEvery 2:30, 5 Rounds3 Power Snatch1) 65-70% (of 1RM Squat Snatch)2-3) 70-75%4-5) 75-80%*Reset b/t reps Conditioning3 Rounds for Time:12 Toes to Bar (FX: 9 OR Hanging Leg Raises)6 50′ Shuttle Runs12 Alternating Dumbbell Snatch (50/35) (FX: 35/20)6 Bar Muscle-Ups (FX: 3 OR Chest to Bar Pull-Ups) (RX+: Ring)6 50′ Shuttle Runs12 Alternating Dumbbell Snatch (50/35)...Read More