Everyone could use a stronger core! Join us for Ab Attack at 6:45 PM tonight! Strength E3MOM 181 – 3: 2 Tempo Front Squats (33×1) @80 – 85%4 – 6: 3 Front Squats @85 – 90% Conditioning 3 Rounds12 Burpees Over the Dumbbell9 Strict Handstand Push Ups (Fx: Kipping)6 Each Arm Dumbbell Front Squats (50/35)...Read More

How good is your front rack? Need to improve your squat? Work on your Ankles and Wrists at the Mobility Class at 5:45 PM today! Conditioning AMRAP 8With a Partner, Alternating Full Rounds10/7 Calorie Ski (Fx: 7/5)5 Box Jumps (30/24) (Fx: 27/22) (Rx+: 36/30) – Rest 2:00 –AMRAP 8With a Partner, Alternating Full Rounds10/7 Calorie...Read More

Need to work on your rope climbs? Come to the Rope Climb Skills Clinic tonight at 5:45 PM! Weekly OverviewEvents/ClassesMondayPush PressRope Climb Skills Clinic at 5:45 PMTuesdayLong ConditioningAnkles and Wrists Mobility Class at 5:45 PMWednesdayFront SquatAb Attack at 6:45 PMThursdaySnatchFridayBench Press + Pendlay RowSaturdayPartner WODSundayDeadlift Strength E2MOM 105 Push Press (↑) Conditioning AMRAP 16400/350m Row...Read More

Strength E2MOM 103 Power Snatches @75 – 80% (Rx+: Touch-and-go) Conditioning 4 Rounds50 Double Unders (Fx: 35)10 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)5 Thrusters (155/105) (Fx: 115/80) (Rx+: 175/120)Read More

Saturday Squad-WOD For Time, with a Partner: 600m Run with Partner (Rx+: 25# plate) *One Partner barbell front rack hold during gymnastics, while other works* 48 Front Rack Lunges (Rx: 95/65) (Fx: 75/55) (Rx+: 115/80) 36 Pull-Ups (Fx: Ring rows) (Rx+: Chest-to-bar) 24 Handstand Push-ups (Rx+: 3″/2″ Deficit) (Fx: Hand Release Push-ups) 400m Run with...Read More

Conditioning EMOM 351 – 3: 675/550m Row (Fx: 600/500m) (Rx+: 750/650m)4: 18/13 Calorie Ski (Fx: 13/8) (Rx+: 20/15)5: 18/13 Calorie Bike (Fx: 13/8) (Rx+: 20/15)6: AMRAP Toes to Bar7: RestRead More

“Karen” 150 Wall Balls (20/14) Post-WOD Strength/Skill 4 Rounds3 Tempo Renegade Rows (Push Up Tempo: 20×1, Row Tempo 20×2)1 Each Arm Turkish Get Up100m JogRead More

A strong core means heavier lifts! Get stronger by coming to the Ab Attack class at 6:45 PM tonight! Strength E2MOM 10Power Clean + Hang Power Clean + Power Clean @75 – 80% (Rx+: Touch-and-go) Directly into:EMOM 51 Power Clean (ME) Conditioning AMRAP 88 Each Arm Kettlebell Suitcase Deadlifts (32/24) (Fx: 24/16)16 Kettlebell Swings (32/24)...Read More

Upper back feeling tight? Join us for our Mobility Class tonight at 5:45! Reserve your spot on ZenPlanner right now! Strength E3MOM 181 – 3: 2 Tempo Front Squats (33×1) @75 – 80%4 – 6: 3 Front Squats @80 – 85% Conditioning 3 Rounds500m Run (Fx: 400m)10 Each Arm Dumbbell Front Rack Lunges (50/35) (Fx:...Read More

Weekly OverviewEvents/ClassesMondayStrict HSPUTuesdayTempo Front SquatsMobility Class at 5:45 PMWednesdayPower CleansAb Attack at 6:45 PMThursdayKarenFridayLong ConditioningSaturdayFunctional Bodybuilding (Legs)Olympic Weightlifting Class at 11 AMSundayPower Snatch Strength 5 Rounds Rx+:3 – 5 Wall Facing Strict Handstand Push Ups or Freestanding Strict Handstand Push Ups (With Spotter if needed)10 Each Arm High Plank Banded Presses10 Each Arm High Plank...Read More