ConditioningFor Time:1000m Run (FX: 800m)500/400m Row (FX: 400/300m)800m Run (FX: 600m)500/400m Row (FX: 400/300m)600m Run (FX: 400m)500/400m Row (FX: 400/300m)400m Run (FX: 200m)*25:00 Cap*RX+: Sub 21:00 Core/Cooldown:45 on/:15 off1) Plank2) Alternating V-Ups OR Hollow Rocks3) Side Plank (Side A)4) Plank Get Ups5) Side Plank (Side B)6) Downdog to Seal Pose7) Straddle Stretch8) Saddle PoseRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayLong Conditioning WednesdaySplit JerkThursdayDeadliftFridayUnilateral Lower + Upper PushSaturdaySquad WOD7:15 AM – Seventh Heaven Comp WODSundayStrict Gymnastics StrengthEvery 3:00, 5 Sets2 Back Squats1) 80-85%2-4) 85-90%5) 90-95% FX:1) 5 @75%2-4) 3 @80, 85, 90%5) 1 @90-95% Conditioning2 Rounds for Time:18 Burpees Over Bar9 Clean and Jerk (145/100) (FX: 105/70) (RX+: 195/135)*9:00 CapRead More

Only one 9 AM class today! Come enjoy a cardio-blast! ConditioningEMOM 301-2) 300m Run (FX: 200m)3) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)4) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)5) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)6) Rest*AMRAP Calories in the last round*Score = Total Calories CooldownFor Quality – :45 on/:15 off1) Saddle Pose2) Pigeon...Read More

Lift Heavy Often Seminar with EZ Muhammad! 7:30am – 9am Open Gym ONLY –No Class WODs today!Read More

StrengthEvery 3:00, 5 Sets2 Deadlift1-3) 80-85%4-5) 85-90% FX:1) 5 @70%2-4) 3 @75, 80, 85%5) 1 @85-90% ConditioningIn 6:00,32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)into…AMRAP15 Wall Balls (20/14)10 Line Facing Burpees)*RX/RX+ Min: 2 roundsRead More

StrengthEMOM 81) 10 Dumbbell Press2) 10 Strict Pull-Ups (FX: Banded) (RX+: Weighted) Conditioning4 Rounds for Time:400m Run (FX: 300m)15 Push Press (95/65) (FX: 75/55) (RX+: 115/80)2 Rope Climbs (FX: 1) (RX+: 3)*21:00 CapRead More

Work on your Ring Muscle-Ups at the Skills Clinic tonight at 5:45 PM! AMRAP 3×10 w/ Partner – Rest 2:00 b/t eachAMRAP 1020/15 Calorie Ski (FX: 16/12)20 Dumbbell Bench Press (50/35) (FX: 35/20) AMRAP 1020/15 Calorie Row (FX: 16/12)20 Med Ball Pass Sit-Ups (20/14) (FX: 14/10)*20 Synchro Sit-Ups, but every other Sit-Up is a Med...Read More

StrengthEvery 3:00, 5 Sets2 Back Squats1-3) 80-85%4-5) 85-90% FX:1) 5 @70%2-4) 3 @75, 80, 85%5) 1 @85-90% ConditioningFor Time:90 Double Unders (FX: 75)15 Front Squats60 Double Unders (FX: 50)12 Power Cleans30 Double Unders (FX: 25)9 Hang Squat Cleans*(115/80) (FX: 95/65) (RX+: 155/105)*9:00 Cap; must complete to receive RX/RX+Read More

Weekly OverviewEvents/ClassesMondayGymnastics DevelopmentTuesdayBack Squat WednesdayPartner AMRAPs(3×10:00)5:45pm Ring Muscle-Up Skills ClinicThursdayUpper Push/Pull,Long ConditioningFridayDeadliftSaturdayLift Heavy Often Seminar7:30am-9am Open Gym NO CLASS WODsSundayConditioning Intervals8am Power Yoga StrengthEvery 1:30, 5 Rounds1) 3-5 Bar Muscle-Ups (FX: 1-2) (RX+: Ring Muscle-Ups)2) 3-5 Wall Walks (FX: 1-2) (RX+: 30-50′ Handstand Walk) Alternatives:– 5 Chest to Bar Pull-Ups, 5 Pull-Ups, 5 Banded Pull-Ups, 10 Ring...Read More

StrengthEvery 2:00, 3 Rounds1) 16 Back Rack Box Step Ups (24/20)2) 12/12 Single Dumbbell Row ConditioningEMOM 121) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)2-3)AMRAP12 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: 70/50)20 Sit-Ups4) RestRead More