“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

Conditioning AMRAP 351000m Run5 Rope Climbs (Fx: 3)10 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)20 Hand Release Push UpsRead More

Saturday Squad-WOD 20 min AMRAP w/ Partner 25 Synchro Air Squats (RX+: 30 Non-Synchro Pistols) (SC: Non-Synchro) 50 Shoulder to Overhead 25 Synchro Air Squats 40 Toes to Bar (FX: Hanging Leg Raise) (RX+: 60 Toes to Bar) (SC: 40 Sit-ups) 25 Synchro Air Squats 50 Hang Power Cleans Barbell Weights: (RX: 115/80) (FX: 95/65)...Read More

Strength E3MOM 15Power Snatch + Overhead Squat + Squat Snatch (↑) Conditioning 5 Rounds20 Wall Balls (20/14) (Rx+: 11’/10′)20/15 Calorie Row (Fx: 15/10)5 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More

Strength 4 RoundsRx+:5 Wall Worms3 Wall WalksHandstand Walk 5 – 10ft from Wall5 Tuck to L-Sit Extension on Parallettes Rx:5 Wall Worms3 Wall Walks10 Shoulder Taps5 Tuck to L-Sit Extension on Parallettes Fx:5 Wall Worms3 Plank to Pike on Box10 Pike Shoulder Taps on Box3 Each Leg Alternating Leg Lifts on Parallettes Conditioning AMRAP 710...Read More

A stronger core means heavier lifts! Build your core muscles at Ab Attack at 6:45 PM! Strength E3MOM 181 – 3: 2 Tempo Front Squats (33×1) @70 – 75%4 – 6: 3 Front Squats @75 – 80% Conditioning AMRAP 147 Power Clean and Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)14 Burpees21 Box Jump Overs (24/20)Read More

Feeling tight or stiff? Join us for the Mobility Class tonight at 5:45 PM! Strength E3MOM 1510 Each Arm Alternating Dumbbell Bench Press or Barbell Bench Press10 Ring Rows (Feet Elevated if Possible) Conditioning EMOM 151: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)2: AMRAP Push Ups3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)4: AMRAP Front...Read More