Weekly OverviewEvents/ClassesMondayBack SquatTuesdayLong Conditioning WednesdaySnatch5:45pm Core FlexThursdayDeadliftFridayStrict GymnasticsSaturdaySquad WOD7:15am Comp WOD / Seventh HeavenSundayUnilateral Lower/Upper StrengthEvery 3:00, 5 Sets3 Back Squats (80-85%) ConditioningAMRAP 714 Wall Balls (20/14) (FX: 10) (RX+: Unbroken)1 Power Clean (205/145) (FX: 165/115) (RX+: 225/155)*RX/RX+ Min: 6 RoundsRead More

StrengthEvery 2:00, 3 Rounds1) 8-10 31X-Tempo Dumbbell Bench Press2) 8-10 X13-Tempo Ring Rows (RX+: Feet Elevated)3) 15-20 V-Ups (FX: Tuck-Ups) (RX+: Weighted)*Tempo – 3s down, 1s pause at the bottom of Bench/top of row ConditioningAMRAP 10100m Run10 Hand Release Push-Ups (FX: Push-Ups)30 Crossover Single Unders (FX: 20 OR Double Unders)Read More

StrengthIn 12:00Establish 3RM Strict Press ConditioningAMRAP 18 w/ Partner – Split Reps Any Way500/400m Row (FX: 400/300m)15 Handstand Push-Ups (FX: 10) (RX+: 2″/1″ Deficit OR Strict)30 Pull-Ups (FX: 20) (RX+: Chest to Bar Pull-Ups)Read More

StrengthEvery 3:00, 5 Sets3 Deadlifts1-2) 75-80%3-5) 80-85% Conditioning4 Rounds for Time:15 Box Jump Overs (24/20)12 Goblet Lunge (24/16) (FX: 16/12) (RX+: 32/24)9 Burpees Over Kettlebell*10:00 CapRead More

StrengthEvery 2:00, 6 Sets1 Squat Clean + 1 High Hang Squat Clean Thruster (↑, start at 40-50% of 1RM CJ)*Hold onto bar b/t reps ConditioningFor Time:400m Run21 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)400m Run15 Thrusters (115/80) (FX: 95/65) (RX+: 135/95)400m Run9 Thrusters (135/95) (FX: 115/80) (RX+: 155/105)*15:00 CapRead More

Get better at Double Unders and Toes-to-Bar at the Skills Clinic tonight at 5:45 PM! Squad WODAMRAP 28 w/ Partner – Split Reps Any Way30/20 Calorie Row5 Rope Climbs (FX: 3)60 Sit-Ups (FX: 40)15 Bar Muscle-Ups (FX: 10 OR Chest to Bar Pull-Ups) (RX+: Ring)120 Double Unders (FX: 80)30 Burpee Pull-Ups (FX: 20) (RX+: Burpee...Read More

StrengthEvery 3:00, 5 Sets3 Back Squats1-2) 75-80%3-5) 80-85% Conditioning3 Rounds of :30 on/:30 off1) AMRAP Calorie Bike2) Rest3) AMRAP Calorie Skl4) Rest*Score is total CaloriesRead More

Modified Holiday Schedule:8 AM – Open Gym9 AM, 10 AM – WOD Weekly OverviewEvents/ClassesMondayStrict Handstand Push-Ups, Long ConditioningTuesdayBack Squat WednesdayPartner WOD5:45pm Double Under /Toes to Bar Skills Clinic ThursdaySquat CleanFridayDeadliftSaturdaySquad WODSundayUpper Body Push/Pull StrengthEvery 2:00, 5 Sets4-6 Strict Handstand Push-Ups (FX: 8 Abmat/Pike) (RX+: Deficit) + 20 Banded Pullaparts ConditioningAMRAP 18250/200m Row20 Single Dumbbell Hang Clean and...Read More

Modified Holiday Schedule – 9 AM WOD only! StrengthEvery 2:00, 4 Rounds1) 16 Back Rack Reverse Lunges (35-45% of 1RM Back Squat)2) 8/8 Staggered Stance Dumbbell Romanian Deadlift ConditioningIn 10:00800m Run (FX: 600m)into…AMRAP10 Goblet Box Step Ups (24/20)10 Russian Kettlebell Swings15 Sit-Ups*KB Weight: (24/16) (FX: 16/12) (RX+: 32/24)Read More

Modified Holiday Schedule – 9 AM WOD only! Squad WODAMRAP 25 w/ Partner – Split Reps Any Way100 Calorie Row (FX: 80)50 Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)200 Double Unders Each (FX: 160)50 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 115/80)*Every 5:00, starting at 0:00, complete 25 Burpees Over Bar (FX: 15)Read More