Strength E3MOM 155 Tempo Deadlifts @60 – 70% (:03 Eccentric and full reset on every rep)10 Medicine Ball Hamstring Curls Conditioning 3 Rounds20 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12)10 Each Arm Kettlebell Push Press (24/16) (Fx: 16/12)75 Double Unders (Fx: 50) (Rx+: 100)Read More

SATURDAY SQUAD WOD AMRAP 30 with a Partner 1000/800m Row (FX: 800/600) (RX+: 1200/1000) (SC: 4:00 Cap) 20 Synchro Situps (RX+: 25/15 Weighted Situp) (SC: Accumulate 30) 30 Hang Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95) 1000/800m Row (FX: 800/600) (RX+: 1200/1000) (SC: 4:00 Cap) 20 Synchro Situps (RX+: 25/15 Weighted Situp) (SC: Accumulate 30)...Read More

Strength E3MOM 153 Tempo Bench Press (50×3) (↑)3 Tempo Pendlay Rows (50×3) (↑) Conditioning 5 RoundsWork 3:00/Rest 1:00200m Run15 Push Jerks (95/65) (Fx: 75/55) (Rx+: 115/80)AMRAP Rope ClimbsRead More

Strength E2MOM 14Rx:Drop Snatch + High Hang Squat Snatch (↑) Fx:Snatch Balance + High Hang Snatch (↑) Conditioning EMOM 121: 16 Reverse Lunge Wall Balls (20/14)2: 1 Squat Snatch (ME)Read More

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