Modified Holiday Schedule7:30 AM – Open Gym9 AM – WOD10 AM – WOD Conditioning5 Rounds of :30 on, :30 off1) AMRAP Calorie Bike2) AMRAP Russian Kettlebell Swings (24/16) (FX: 16/12)3) AMRAP Calorie Ski4) AMRAP Burpees5) AMRAP Calorie Row6) AMRAP Box Jumps (24/20) (FX: Step Ups)Read More

Happy Thanksgiving!Modified Holiday Schedule7:30 AM – Open Gym9 AM – WOD “Thanksgiving with the Girls” For Time6 Rounds (FX: 4)5 Pull-Ups (RX+: Chest to Bar Pull-Up)10 Push-Ups (RX+: Hand Release Push-Up)15 Air Squats (RX+: Jump Squat)into…50-30-10Double UndersSit-Upsinto…15 Snatches (135/95) (FX: 115/80) (RX+: 165/115)into…75 Wall Balls (20/14)into…15 Clean and Jerk (135/95) (FX: 115/80) (RX+: 165/115)*25:00 Cap*In...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Reverse Lunges (40-50% of 1RM Back Squat)2) 150′ Backwards Sled Pull+ 15 Weighted Hollow Rocks ConditioningAMRAP 12250/200m Row8 50′ Shuttle Run16 Goblet Lunge*Weights: (24/16) (FX: 16/12) (RX+: 32/24)Read More

StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Power Clean (↑, start at 50-60% of 1RM CJ)5-8) 1 High Hang Power Clean + 1 Hang Power Clean (↑)*Hold onto bar b/t reps ConditioningAMRAP 816 Bar Facing Burpees8 Hang Power Clean (155/105) (FX: 115/80) (RX+: 185/125)*RX/RX+ Min: 3 RoundsRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayClean WednesdayLunge, Sled PullThursdayThanksgiving Holiday WOD Holiday Schedule7:30am-9am Open Gym9am WODFridayLong Conditioning IntervalsHoliday Schedule7:30am-9am Open Gym9am and 10am WODSaturdayBack Squat, Partner WODSundayUpper Body Push / Pull StrengthEvery 2:00, 6 Sets1-3) 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (65, 70, 75%)4-6) 2 Squat Snatch (80-85%)*Reset b/t reps ConditioningAMRAP 1212 Overhead Squats (95/65) (FX:...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Lateral Box Step Ups2) 10/10 Staggered Stance Dumbbell Romanian Deadlift3) 150′ Sandbag Bear Hug Carry ConditioningAMRAP 12250/200m Row20 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 24/16 KB)20 Single Dumbbell Deadlift (50/35) (FX: 35/20) (RX+: 24/16 KB)Read More

Squad WODAMRAP 30 w/ Partner – Alternate Full Rounds9 Burpees Over Bar7 Hang Power Clean5 Front Squat3 Shoulder to Overhead9/7 Calorie Ski / Bike (FX: 7/5)*Barbell Weight: (95/65) (FX: 75/55) (RX+: 135/95)Read More

StrengthEMOM 101) 2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)2) 6 31X-Tempo Strict Ring Dip (FX: Banded) (RX+: Weighted) ConditioningAMRAP 1616/12 Calorie Row (FX: 12/9)12 Toes to Bar (FX: Hanging Knee Raises)48 Double Unders (FX: 36 OR 48 Single Unders)12 Hand Release Push-Ups (FX: Push-Ups)*RX Min: 5 RoundsRead More

StrengthEvery 2:00, 3 Rounds1) 10 Hip Thrusts w/ 3s Pause at Top (35-45% of 1RM Back Squat)2) 12-16 Double Dumbbell Suitcase Box Step Ups (24/20) ConditioningFor Time:30-20-10Box Jump Overs (24/20)Jump SquatsRussian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*14:00 CapRead More

Sign up for Core-Flex tonight at 5:45 PM! StrengthEvery 2:00, 6 Sets2 Power Snatch (↑, start at 55-60% of 1RM Squat Snatch)*Reset b/t reps Conditioning3 Rounds of 1:00 on/:10 off1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)2) 18/14 Calorie Row (FX: 16/12) (RX+: 20/15)3) AMRAP Power Snatch (95/65) (FX: 75/55)4) RestRead More