Squad WODAMRAP 12 w/ Partner – Split Reps Any Way36/24 Calorie Ski (FX: 24/18)24 Dumbbell Bench Press (50/35) (FX: 35/20)12 50′ Shuttle Runs Rest 6:00 AMRAP 12 w/ Partner – Split Reps Any Way36/24 Calorie Bike (FX: 24/18)24 Pull-Ups (FX: Jumping Pull-Ups)12 Synchro Front Squats (95/65) (FX: 65/55)Read More

We are having the Optimum Wellness and Nutrition (O.W.N.) Challenge Kickoff/Nutrition Seminar TOMORROW at 11 AM! If you have any questions about your nutrition and eating habits, this will be a great way to learn more! Click here to find out more! StrengthEvery 2:00, 3 Rounds1) 100’/100′ Single Dumbbell Overhead Carry2) 100’/100′ Single Arm Banded...Read More

Conditioning6 Rounds of 3:00 on, 1:00 offAMRAP24 Sit-Ups12 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)24 Lateral Burpees Over Bar12 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups OR 8 Bar Muscle-Ups) (RX+: Ring)24 Box Jumps (24/20)*RX/RX+ Min: 2 Rounds Cooldown1:00 Straddle Pose1:00 Downdog to Seal Pose1:00/1:00 Banded Lat StretchRead More

StrengthIn 15:00Establish 5RM Back SquatFX:Every 3:00, 5 Sets5 Back Squats (60, 65, 70, 75, 80%)Superset Accessory (3+ out of 5 sets):30/:30 Weighted Ankle Mobilization ConditioningIn 3:0032/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)50′ Double Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 32/24 KB)AMRAP Calorie Ski in Remaining Time*Score: Total Calorie SkiRead More

Tuesday 5:30 and 6:30 AM classes CANCELLED (it will freeze tonight!). NORMAL SCHEDULE THE REST OF THE DAY! See you starting at 9:30 AM! We are having the Optimum Wellness and Nutrition (O.W.N.) Challenge Kickoff/Nutrition Seminar this Saturday at 11 AM! If you have any questions about your nutrition and eating habits, this will be...Read More

Snow Day Schedule!EVENING CLASSES CANCELLED due to snow! OPEN GYM from 4-6 PM for those who can make it in safely! Check back for updates on Tuesday morning classes, as we expect temperatures to drop! Weekly OverviewEvents/ClassesMondayCleanTuesdayStrict PressWednesdayBack SquatThursdayLong ConditioningFridayShoulder Stability and CoreSaturdaySquad WOD11 AM – Nutrition Seminar/Wellness Challenge KickoffSundayUnilateral Lower Body StrengthEvery 2:00, 9...Read More

StrengthEvery 2:00, 3 Rounds1) 8 Tempo Goblet Squat w/ Banded Hip Abduction2) 8 Tempo Hip Thrust*Squat Tempo: 3s down, 3s pause*Hip Thrust Tempo: 3s squeeze, 3s down ConditioningAMRAP 1515/12 Calorie Row (FX: 12/9)15 Burpee Box Jump Overs (24/20) (FX: Step Overs)15 Wall Balls (20/14) (FX: 14/10)*RX Min: 4 RoundsRead More

StrengthEvery 3:00, 5 Sets5 Bench Press + 5 Strict Pull-Ups (Weighted/Banded) (↑) Conditioning3 Rounds of 4:00 on, 1:00 off – In Teams of 3Max Calorie Bike*Score: Average Calories per personRead More

StrengthEvery 2:30, 6 SetsSplit Jerk1-2) 3 @70-75%3-4) 2 @75-80%5-6) 1 @80-85% Conditioning3 Rounds for Time:100 Double Unders (FX: 75 OR Singles)20 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)*12:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 10 Incline Seal Row2) 20 Underhand Banded Pullaparts3) 100′ Backwards Sled Pull ConditioningAMRAP 99 50′ Shuttle Runs15 Russian Kettlebell Swings (24/16) (FX: 16/12)21 Sit-UpsRead More