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

Conditioning4 Rounds of :45 on/:15 off1) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)4) AMRAP Calorie Ski5-6) Rest*Score: Total Calorie SkiRead More

Squad WODAMRAP 24 – w/ Partner, Alternate Full Movements200m Team Run8 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)12 Toes to Bar (FX: 8)8 Hang Power Clean (95/65) (FX: 75/55) (RX+: 115/80) Cooldown1:00/1:00 Deep Hip Flexor Lunge1:00-2:00 Saddle PoseRead More

StrengthSkies Out, Bi’s/Tri’s OutEvery 1:30, 3 Rounds1) 12 Ring Rows2) 16 Alternating Dumbbell Bicep Curls3) 12 Push-Ups OR Max Unbroken Push-Ups4) 16 Banded Tricep Pulldown Conditioning8 Rounds of :30 on, 10 off1) AMRAP Calorie Row2) Rest*Score: Total CaloriesRead More

StrengthEvery 2:30, 6 Sets3 Squat Snatch1-2) 65-70%3-4) 70-75%5–6) 75-80%*Reset b/t reps ConditioningAMRAP 1020 Burpees Over Dumbbell20 Alternating Dumbbell Snatch (50/35) (FX: 35/20)20 Goblet Box Step Ups (24/20) (50/35) (FX: 35/20)*RX Min: 2 roundsRead More

Join us this Saturday evening for our wine tasting at Dominion Wine and Beer! 6-8 PM! Sign-Up Here! Conditioning4 Rounds for Time:600m Run10 Bar Muscle-Ups (FX: 6 OR Chest to Bar Pull-Ups) (RX+: Ring)60 Double Unders (FX: 40)*32:00 Cap Cooldown:1:00/1:00 Banded Lat Stretch1:00/1:00 Lacrosse Ball Mash Arches1:00-2:00 Straddle Pose w/ RigRead More

StrengthEvery 2:30, 6 Sets3 Back Squat1-2) 70-75%3-4) 75-80%5-6) 80-85% Superset Accessory (3+ out of 6 sets)10 Prone Swimmers ConditioningFor Time:50/38 Calorie Bike (FX: 35/26) (RX+: 60/45) (2:00 Cap)50 Wall Balls (20/14) (FX: 35) (RX+: 60)*8:00 CapRead More

Weekly OverviewEvents/ClassesMonday“Armistice” Veterans Day WODTuesdayBack Squat WednesdayLong ConditioningThursdaySnatchFridaySkies Out, Bi’s/Tri’s OutSaturdaySquad WODSundayUnilateral Lower Body StrengthEvery 2:00, 8 Sets1-3) 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean (↑, start at 55-60% 1RM CJ)4-8) 1 Power Clean + 1 Hang Power Clean (↑)*Hold onto bar between reps “Armistice”AMRAP 1111 Power Clean (135/95)11...Read More

StrengthEvery 1:30, 3 Rounds1) 10 Tempo Dumbbell Press2) 10 Tempo Ring Rows3) 10 Tempo Strict Ring Dips (FX: Banded) (RX+: Weighted)4) :30/:30 Side Plank*Tempo – 3s down ConditioningAMRAP 10500/400m Row (FX: 400/300m)25 Hand Release Push-Ups (FX: Push-Ups)100 Double Unders (FX: 75)Read More

Squad WODAMRAP 25 w/ Partner – Split Reps Any Way50 Calorie Bike (FX: 35)50 Kettlebell Swings (24/16) (FX: 16/12)50 Wall Balls (20/14) (FX: 14/10)50 Calorie Ski (FX: 35)50 Sit-Ups50 Box Jump Overs (24/20) (FX: Get Overs)Read More