Strength E2MOM 8Rx:1 Snatch Drop + 2 Overhead Squat (↑) Fx:1 Snatch Balance + 2 Overhead Squat (↑) Directly into…E2MOM 82 High Hang Squat Snatches (↑) Conditioning EMOM 101 – 2: 35/25 Calorie Bike (Fx: 25/20) (Rx+: 40/30)3 – 10: AMRAP20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)10 Overhead Squats (95/65) (Fx: 75/55) (Rx+:...Read More

PARTNER WOD16 min AMRAP w/ Partner, split however you want (except burpees):1000m Ski (Fx: 800m Row) (Rx+: 1200m Row) (Sc: 4 min cap) 12 Synchro Bar Facing Burpees (Sc: Synchro Burpees) 36 Front Squats 24 TTB (Fx: Knee Raises) (Sc: Ring Rows) Rest 6 mins — Switch AMRAPS 16 min AMRAP w/ Partner, split however...Read More

Strength E3MOM 155 Deadlifts @60-70% (Not touch-and-go, add up to 3″ deficit if possible)10 Banded Hamstring Curls Conditioning AMRAP 14300m Run11 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Conditioning E5MOM500/450m Row (Fx: 450/400) (Rx+: 550/500)15 Burpee Box Jumps (24/20)AMRAP Wall Balls (20/14) (Rx+: 11’/10′) Continue until you have completed 150 wall balls (Fx: 100)Read More

Come strengthen your core with Ab Attack tonight at 6:45 PM! “Helen” 3 Rounds400m Run21 Kettlebell Swings (24/16)12 Pull Ups Post-WOD Skill/Strength 5 Rounds5 Each Arm Tempo Dumbbell Bench Press (50×3)10 Each Arm Single Arm Ring RowRead More

Strength E3MOM 181 – 3: 3 Tempo Front Squats (33×1) @70 – 75%4 – 6: 5 Front Squats @75 – 80% Conditioning AMRAP 86 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12)12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)Read More

Ring Muscle-Up Skills Clinic tonight at 5:45 pm! Weekly OverviewEvents/ClassesMondayFunctional Bodybuilding – Upper BodyTuesdayTempo Front SquatsWednesday“Helen”Ab Attack at 6:45 PM!ThursdayLong ConditioningFridayDeadliftsSaturdayGymnasticsSundaySnatches Strength 4 Rounds Rx+:3 Tempo Strict Supinated Grip Chest to Bar Pull Ups (30×3)10 Each Arm Triceps Kick Backs3 Wall Walks with :05 Hold at top of Each Rep Rx:3 Tempo Strict Supinated Grip...Read More

Strength E3MOM 157 Bench Press @70 – 75%7 Pendlay Rows @As close to bench press weight as possible Conditioning EMOM 151: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)2: 10 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)3 – 4: 10 Double Kettlebell Hang Clean and Jerks (24/16) (Fx: 16/12) (Rx+: 32/24)5: RestRead More

Saturday Squad-WOD! Conditioning AMRAP 30 w/ Partner: split however you want! 80 Thrusters (Rx: 75/55) (Fx: 55/35) (Rx+: 95/65) 12 Rope Climbs (Fx: 8) (Rx+: 16) (Scale: 24 Pull-ups/Ring Rows) 60 Power Snatches (Rx: 75/55) (Fx: 55/35) (Rx+: 95/65) 64 Toes to Bar (Fx: 48) (Scale: Knee Raises/Tuck-ups) 40 Thrusters (Rx: 95/65) (Fx: 65/45) (Rx+:...Read More

Strength 3 Rounds5 Tempo Romanian Deadlifts (33×1)5 Each Leg Tempo Goblet Bulgarian Split Squats (33×1) Conditioning With a Partner, Alternating Movements6 Rounds17/12 Calorie Row (Fx: 12/8) (Rx+: 20/15)10 Burpees Over the Rower20 Reverse Lunge Wall Balls (20/14) (Rx+: 11’/10′) Time Cap: 19:00Read More