SQUAD WOD EMOM 8P1: AMRAP Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)P2: 12/10 Cal Ski (FX: 10/8) Rest 2 min EMOM 8P1: AMRAP Slam Balls (20/15) (FX: 15/10) (RX+: Burpee Slam Ball)P2: 8 Burpees to Plate Rest 2 min EMOM 8P1: AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80)P2: 12/10 Cal Bike (FX: 10/8) *Score...Read More

Strength Every 2:00, 6 Sets2 Split Jerk w/ 5s Pause in Split + 1 Split Jerk (↑), CAP at 70%) Conditioning 4 Rounds for Time:20/15 Calorie Row (FX: 15/10) (RX+: 25/20)15 Box Jump Overs (24/20) 15 Toes to Bar (FX: 10) (RX+: 20)*18:00 CapRead More

Strength Every 3:00, 4 Sets10 Deadlifts + 10-15 Ring Rows (can do Feet Elevated)1-2) 50-55%3-4) 55-60% Conditioning 4 Rounds – :45 on/:15 off1) AMRAP Cal Ski2) 10 Burpees (FX: 8) (RX+: 12)3) AMRAP Cal Bike4) 50 Double Unders (FX: 30) (RX+: 70)Read More

Strength Every 1:30, 9 Sets (3 full rounds)1) 6/6 30X-Tempo Single Arm Dumbbell Bench Press (↑) (3s eccentric)2) 10 Banded Strict Chinups(FX: Banded Lat Pulldown) (RX+: Strict (MUST be unbroken))3) 15 Banded Face Pulls*Score is FX/RX/RX+ Conditioning AMRAP 1220 Situps (RX+: Weighted (15/10))20 Front Rack Reverse Lunge (95/65) (FX: 75/55) (RX+: 115/80)20 Wallballs (20/14) (RX+:...Read More

Ankles/Wrist Mobility Class at 5:45 PM tonight! Make the most of your snatches and overhead squats by making sure your joints are limber! Strength Every 2:00, 8 Sets1-4) 2 High Hang Power Snatch + 1 Overhead Squat (↑)5-8) 2 High Hang Squat Snatch (↑) Conditioning For Time:12-9-6-3 Handstand Pushups(FX: 9-7-5-3) (RX+: 2/1″ Deficit (25lbs/10lbs plates))*200m...Read More

Starting today, we are going to be on CFR7-specific programming written by our very own Coach Kevin! Hope you all enjoy it! Weekly OverviewEvents/ClassesMondayBack SquatBar Muscle-Up Skills Clinic at 5:45 PMTuesdaySnatchAnkles/Wrists Mobility Class at 5:45 PMWednesdayBench/Chinup/Face PullsAb Attack at 5:45 PMThursdayDeadliftFridaySplit JerkSaturdaySquad WODSundayPike HSPU/Bent-Over Row/L-Sit Lift Strength Every 3:00, 4 Sets10 Back Squats + 10...Read More

Strength E3MOM 151 – 4: 10 Strict Presses @55 – 60%5: AMRAP @55 – 60% Conditioning 3 Rounds200m Run250/200m Row (Fx: 200/150)30 Box Jumps (24/20) (Rx+: 27/22)Read More

SQUAD-WOD Cash-In: 1000/800m Row/Ski cash in (Rx+: 1200/1000) 16 Rounds for Time (Partners alternate FULL rounds) 8 Hang Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95) 24 Double Unders (FX: 18) (RX+: 30) **4 Synchro Bar Facing Burpees after each round (FX: Synchro Burpees)** Cash-Out: 1000/800m Row/Ski (Rx+: 1200/1000)Read More

Strength E2MOM 16 1 Front Squat (ME) Conditioning AMRAP 7 7 Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120) 14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24) Time Cap 12:00Read More

Strength E2MOM 12Power Snatch + High Hang Squat Snatch (↑) Conditioning E2MOM 81: 450/400m Ski (Fx: 400/350m) (Rx+: 500/450)2: 30/22 Calorie Bike (Fx: 25/20) (Rx+:34/25)3: 20 Overhead Squats (115/80) (Fx: 75/55) (Rx+: 145/100)4: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More