Join Coach Elizabeth tonight for a Rowing Skills Clinic at 5:45 PM! There are limited spots, so sign up on Zen Planner now! Weekly OverviewEvents/ClassesMondayDeadlift/DipKipping/Butterfly Pullup Skills Clinic at 5:45 PMTuesdayJackieAnkles/Wrist Mobility Class at 5:45 PMWednesdaySandbag Over Shoulder/Bench PressAb Attack at 5:45 PMThursdayBack SquatFridayShoulder/Lower Body PrehabSaturdaySquad WODSundaySnatch Strength Every 3:00, 4 Sets8 Deadlifts + 8...Read More

Strength Every 1:30, 3 Rounds1) 8/8 Single Arm Bottoms Up Kettlebell Press (FX: X03-Tempo Single Dumbbell Press (3s eccentric)2) 8/8 Side Lying Shoulder Flexion3) 8/8 Lateral Box Step Ups Conditioning 2 Rounds for Time:200/150m Row (FX: 150/100m) (RX+: 250/200m)20 Goblet Reverse Lunge (50/35) (FX: 35/20)200/150m Row (FX: 150/100m) (RX+: 250/200m)20 Wallballs (20/14) (RX+: 11’/10′)200/150m Row...Read More

SQUAD WOD 10 minBUY-IN: 50/35 Cal Ski (FX: 40/30) (RX+: 60/40) – Resting Partner Holds Plank (FX: High Plank) AMRAP (split reps) 10 Pull-Ups (FX: 8) (RX+: Chest-to-Bar Pull-Ups) 20 Push-Ups (FX: 16) (RX+: Hand-Release Push-Ups) 30 Air Squats (FX: 24) (RX+: Jump Squats)   2 min rest   10 min BUY-IN: 50/35 Cal Bike (FX: 40/30) (RX+: 60/40) -Resting Partner Holds Plank (FX: High Plank) AMRAP 10...Read More

Strength Every 2:00, 5 Rounds1) 3 03X-Tempo Front Squat (↑, cap at 75%) (3s Pause in squat)2) 3 Tall Box Jumps (↑) Conditioning AMRAP 720 Double Unders4/4 Kettlebell Hang Clean (24/16) (Fx: 16/12) (Rx+: 32/24)8 Goblet Box Step Up (24/20) (24/16) (Fx: 16/12) (Rx+: 32/24)4/4 Kettlebell Hang Clean (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

My fitness journey started ten years ago.  I started running weekly 5k races. At the time I was 30-40 pounds heavier than I am now.  After training and participating in races I noticed the weight to slowly come off.  Slowly 5k races became 10k races, 10 milers and half marathons.  I always wanted to incorporate...Read More

Strength Every 2:00, 3 Rounds1) 10 Underhand Bent Over Row (↑) + 20 Underhand Banded Pullaparts2) :20-:30/:20-:30 Side Plank3) 10 Prone Swimmers + :15 Arch Hold Conditioning 3 Rounds for Time:8 Toes to Bar (FX: 6) (RX+: 10)16 Single Dumbbell Push Press (50/35) (FX: 35/20) (RX+: 70/50)8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10)16...Read More

Strength Every 2:00, 6 Sets1-3) 1 High Hang Power Clean+1 Hang Power Clean+1 Front Squat (↑)4-6) 1 High Hang Squat Clean+1 Hang Squat Clean (↑)*Hold onto bar between reps Conditioning Every 2:00, 2 Rounds (8 Intervals, 16 min)1) 20/15 Calorie Ski (FX: 16/12) (RX+: 24/18)) + AMRAP Kettlebell Swings (24/16) (FX: 16/12)2) 20/15 Calorie Bike...Read More

Thoracic Spine Mobility Class at 5:45 PM today! Reserve your spot on ZenPlanner! Strength Every 1:30, 3 Rounds1) 1:00 Freestanding Handstand Practice with Wall(FX: 3 Wall Walks or 3 Handstand Walk Around Box)(RX+: 1:00 Handstand Walk Practice with Feet Together)(SC: 100′ Dumbbell Overhead Carry (2 DBs)) 2) 10 PVC Sots Press (RX+: Barbell) 3) 10...Read More

Happy Independence Day! We only have an 8 AM and 9 AM class today – reserve your spot on ZenPlanner ASAP! Weekly OverviewEvents/ClassesMonday4th of July WODTuesdayHandstand Skill WorkThoracic (upper) Spine Mobility Class at 5:45 PMWednesdayCleanThursdayBent-Over RowFridayFront SquatSaturdaySquad WODSundayShoulder/Knee Strengthening 4th of July WOD 7 Rounds for Time w/ Partner (Split reps any way)4 Rope Climbs...Read More

Strength Every 2:00, 3 Rounds (9 Intervals)1) 16 Dumbbell Front Rack Lunge2) 10 Hip Thrusts (↑)3) 20 Weighted Russian Twists Conditioning 2 Rounds600m Run (FX: 500m) (RX+: 800m)30 Alternating Dumbbell Hang Clean and Jerk (50/35) (FX: 35/20)*14:00 CapRead More