Strength EMOM 151 Power Snatch1 – 3: 55 – 60%4 – 6: 60 – 65%7 – 9: 65 – 70%10 – 12: 70 – 75%13 – 15: 75 – 80% Conditioning 4 Rounds10 Each Arm Kettlebell Suitcase Deadlifts (24/16) (Fx: 16/12) (Rx+: 32/24)5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)15 Toes to...Read More

Strength E3MOM 181 – 3: 3 Tempo Front Squats (33×1) @60 – 65%4 – 6: 5 Front Squats @65 – 70% Conditioning AMRAP 84 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 8)8 Overhead Lunges (135/95) (Fx: 95/65)32 Double UndersRead More

Conditioning 5 Rounds700m Run14 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)7 Ring Muscle Ups (Fx: Chest to Bar Pull Ups) Time Cap 40:00Read More

Strength Rx:E3MOM 152 Tempo Overhead Squats (5555) Fx:E3MOM 153 Tempo Overhead Squats (33×3) Conditioning 20 – 15 – 10Burpee Box Jump Overs (24/20)40 – 30 – 20Wall Balls (20/14) (Rx+: 11’/10′)Read More

Bar Muscle-Up Clinic TONIGHT at 5:45 PM! Reserve your spot on Zen Planner and come work on drills with Coach Kevin! Weekly OverviewEvents/ClassesMondayFunctional Bodybuilding (Upper Body)Bar Muscle Up Skills Clinic at 5:45 PM!TuesdayOverhead SquatsWednesdayLong ConditioningAb Attack at 6:45 PM!ThursdayFront SquatsFridayPower SnatchSaturdayFunctional Bodybuilding (Lower Body)Olympic Weightlifting Class at 11 AM!SundayStrict Pullups/Deadlifts Strength EMOM 12 1: 20...Read More

Strength E2MOM 123 Hang Power Cleans (↑) Conditioning Every 1:30 for 5 Rounds1: 250/200m Row (Fx: 200/150m) (Rx+: 300/250m)AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)2: RestRead More

Strength Every 1:15 for 4 Rounds1: :30 Each Arm Single Arm High Plank2: 15 V – Ups (Fx: Tuck Ups) (Rx+: 20)3: 10 – 20 Push Ups Conditioning For Time:800m Run20 Dumbbell Hang Cleans (50/35) (Fx: 35/20)20 Goblet Reverse Lunge (50/35) (Fx: 35/20)600m Run16 Dumbbell Hang Cleans (50/35) (Fx: 35/20)16 Goblet Reverse Lunge (50/35) (Fx:...Read More

22.3 is here! JOIN US FOR FRIDAY NIGHT LIGHTS! CrossFit Open WOD 22.3 For time:21 pull-ups (jumping chin-over-bar pull-ups)42 double-unders (single-unders)21 thrusters (Rx 95/65, Scaled 65/45)18 chest-to-bar pull-ups (pull-ups)36 double-unders (single-unders)18 thrusters (Rx 115/75, Scaled 85/55)15 bar muscle-ups (chest-to-bar pull-ups)30 double-unders (single-unders)15 thrusters (Rx 135/85, Scaled 105/65) Time cap: 12 minutesRead More

Strength E2MOM 105 Romanian Deadlifts (↑) Conditioning 4 RoundsWork 45:/Rest :151: 18/13 Calorie Bike (Fx: 13/11) (Rx+: 20/15)2: AMRAP Handstand Push Ups3: 18/13 Calorie Ski (Fx: 13/11) (Rx+: 20/15)4: AMRAP Kettlebell Swings (32/24) (Fx: 24/16)5: 100m RunRead More

See you at Ab Attack tonight! 6:45 PM Strength E3MOM 151 Power Clean + 1 Front Squat + 1 Squat Clean + Push Jerk (↑) Conditioning EMOM 10On Odd Minutes: 65 Double Unders (Fx: 45)On Even Minutes: ThrustersFor Thrusters:Perform 5 unbroken reps on the first set, 4 on the second and so on down to...Read More