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

Teams of 3! In 30:00120/80 Calorie Row (FX: 90/60) (RX+: 150/100) (1 person working) then… AMRAP 60 Synchro Wallballs (2 people working) (20/14) (RX+: 11’/10′) 45 Synchro Sit-ups (2 people working) (RX+: Weighted 15/10) 30 Synchro Power Snatch (2 people working)(75/55)(FX: 55/35)(RX+: 95/65)  *Score is total rounds and reps for AMRAP *Round calories for mix teams (2 girls, 1 guy =...Read More

Strength Every 3:00, 4 Sets8 Deadlifts (60-65%) + 10/10 Single Leg L-Sit Leg Lift Conditioning AMRAP 128 Box Jump Overs (24/20)12 Goblet Reverse Lunge (24/16) (FX+: 16/12) (RX+: Alternating Pistols)8 Box Jump Overs (24/20)12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Read More

Strength Every 2:00, 6 Sets1 Split Jerk w/ 5s Pause in Split + 2 Split Jerk (↑, CAP at 75%) Conditioning 5 Rounds for Time30 Double Unders (FX: 20) (RX+: 40)3 Power Cleans (165/115) (FX: 135/95) (RX+: 185/125)6 Handstand Push-Ups (FX: 4) (RX+: 8)*12:00 CapRead More

Strength Every 3:00, 4 Sets8 Back Squats (60-65%) + 10 Prone PVC Press Conditioning EMOM 151) 15/10 Cal Row (FX: 12/8) (RX+: 18/13)2) 12 Burpees (FX: 10) (RX+: 15)3) 15/10 Cal Bike (FX: 12/8) (RX+: 18/13)4) AMRAP Devil’s Press (35/20) (FX: 25/15) (RX+: 50/35)5) RestRead More

Hips feeling tight? Join Coach Scinju for our Mobility Class tonight at 5:45 PM! Strength Every 2:00, 4 Rounds (8 Intervals)1) 3 33X-Tempo Bench Press + 3 Bench Press (↑) (start at around 55-60%)2) 6/6 X33-Tempo Single Dumbbell Row (lean over box for support) Conditioning 3 Rounds: 4:00on/2:00 off200m Run24 Situps (RX+: 30)2 Rope Climbs...Read More

Weekly OverviewEvents/ClassesMondayGirls Night OutTuesdayBench PressHip Mobility Class at 5:45 PMWednesdayBack SquatAb Attack at 5:45 PMThursdayJerkFridayDeadliftSaturdaySquad WODSundayFunctional Bodybuilding – Lower Body Girls Night Out w/ Partner, Split Reps any way For Time:“Isabel”30 Snatches (135/95) (FX: 115/80) (RX+: 155/105)into… “Karen”150 Wallballs (20/14) (FX: 120)into… “Grace”30 Clean and Jerks (135/95) (FX: 115/80) (RX+: 155/105) *14:00 Cap Post-WOD Strength/Skill...Read More

Strength Every 2:00, 3 Rounds (6 Intervals)1) 15 Dumbbell Bench Press2) 10 Banded Strict Pull-Ups(FX: Banded Lat Pulldown) (RX+: Strict (MUST be unbroken)) Conditioning 3 Rounds: 4:00on/2:00 off300m Run (RX+: 400m)20 Jump Switch Lunges (FX: Bodyweight Lunges)AMRAP Burpee Box Jumps Overs in Remaining Time (24/20)Read More

For Time With Partner: 800m Run (Split w/partner) (FX: 600m) (RX+:1000) 8 Rounds (alternate rounds w/partner) 2 Deadlifts 2 Power Cleans 2 Shoulder-to-Overhead 1000/800m Ski (Split w/partner) (FX: 800/600) (Rx+:1200/1000)8 Rounds (alternate rounds) 2 Deadlifts 2 Power Cleans 2 Shoulder-to-Overhead 1000/800m Row (Split w/partner) (FX: 800/600) (Rx+:1200/1000)8 Rounds (alternate rounds) 2 Deadlifts 2 Power Cleans...Read More

Strength Every 2:00, 8 Sets1-4) 1 High Hang Power Snatch+1 Hang Power Snatch+1 Overhead Squat (↑)5-8) 1 High Hang Squat Snatch+1 Hang Squat Snatch (↑) Conditioning For Time:400m Run (RX+: 500m)5 Power Snatch (155/105) (FX: 135/95) (RX+: 175/115)200m Run (RX+: 300m)10 Power Snatch (135/95) (FX: 115/80) (RX+: 155/105)*7:00 CapRead More