Strength 10:00 to Build to 1 Heavy Rep Each Arm:Turkish Get Up Conditioning With a PartnerFor Time:40 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 60) But…E3MOM including 0:0020/15 Calorie Row (Fx: 15/10)10 Burpees Over the Rower On each round, switch which partner rows and which partner does the burpees over the...Read More

Strength E2MOM 201: 5 Romanian Deadlifts (↑)2: 10 GHD Sit Ups (Fx: V- Ups) Conditioning AMRAP 82 – 4 – 6 – 8 – 10…Overhead Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)35 Double Unders After Each Round (Fx: 20)Read More

Weekly OverviewEvents/ClassesMondayKB Sotts PressTuesdayRomanian DeadliftWednesdayTurkish Get UpAb Attack at 6:45 PM!ThursdayWeightlifting TotalFridayLong ConditioningSaturdayPower MonkeySundayPower Monkey Strength EMOM 121: :45 High Plank (Weighted if Possible)2: 10 Alternating Kettlebell Sotts Presses3: Rest Conditioning EMOM 201: 20/15 Calorie Bike (Fx: 15/10)2: 20 Hand Release Push Ups (Fx: 10)3: 20 Jumping Air Squats4: 1 Thruster (ME)5: RestRead More

Strength E2MOM 101 – 3: 2 Split Jerks @80 – 85%4 – 5: 1 Split Jerk @85 – 90% Conditioning AMRAP 510/7 Calorie Ski (Fx: 7/5)5 Burpees Rest 1:00AMRAP 510 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 185/125)5 BurpeesRest 1:00AMRAP 550 Double Unders (Fx: 35)5 BurpeesRest 1:00Read More

“CrossFit Total” Build to 1RM:Strict PressBack SquatDeadliftRead More

Strength/Skill 10:00 Max Distance Handstand Walk Or… 10:00 Handstand Development Conditioning 10 Rounds200m Run10 Toes to Bar (Fx: 7)1 Rope ClimbsRead More

Strength E2MOM 122 Clean Deadlifts + High Hang Power Clean + Power Clean (↑) Conditioning E2MOM 161: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)AMRAP Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)2: Rest3: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)AMRAP Ring Dips (Fx: Hand Release Push Ups) (Rx+: High Rings)4: RestRead More

Working on Kipping/Butterfly Pull Ups? Join us at 6:45 PM tonight for our Skills Clinic to work on them! Need to improve your core strength? Mariah will be coaching an Ab Attack class at 6:45 PM tonight! Strength 4 Rounds10 Each Arm High Plank Banded Lat Pulls10 Each Arm High Plank Banded Pull Throughs10 Russian...Read More

Strength EMOM 6Power Snatch + Overhead Squat (↑)Directly Into:EMOM 6Squat Snatch (↑) Conditioning “16.3”AMRAP 710 Power Snatches (75/55)3 Bar Muscle UpsRead More

Modified Martin Luther King Jr. Holiday Schedule! We will only have one morning class at 9 AM. The rest of the day will run normally! Weekly OverviewEvents/ClassesMondayPartner WODTuesdaySnatchWednesdayCore/Accessory WorkWednesday Skills Clinic – Kipping/Butterfly Pullups at 6:45 PMAb Attack at 6:45 PMThursdayPower CleanFridayHandstandSaturdayCrossFit TotalOlympic Weightlifting Class at 11 AMSundaySplit Jerk Conditioning AMRAP 35With a Partner, Alternating...Read More