StrengthEvery 3:00, 5 SetsFront Squat1-3) 6 @70, 75, 80%4-5) 12 @45, 50% Superset Accessory (3+ out of 5)20/20 Banded Wrist Flexion w/ Rig ConditioningFor Time45/33 Calorie Bike (FX: 30/23) (RX+: 55/40) (1:00 Cap)10 50′ Shuttle Runs45 Wall Balls (20/14) (FX: 30) (RX+: 55)*8:00 CapRead More

Sign up for the Rowing Clinic tonight at 5:45 PM led by Coach Joey and Coach Elizabeth! StrengthEvery 3:00, 5 Sets5 Deadstop Deadlift1) 65%2-4) 70%5) 75% Superset Accessory (3+ out of 5)10 Prone Swimmers ConditioningAMRAP 9 – In Teams of 3, Split Calories in Any WayMax Calorie Ski*Score: Average Calories per personRead More

StrengthEvery 1:30, 6 Sets1 Strict Press + 1 Push Press + 1 Push Jerk (↑, start at 50% of 1RM Strict Press)*Touch and Go Conditioning4 Rounds for Time:250/200m Row45 Double Unders (FX: 30 OR Single Unders)15 Shoulder to Overhead (95/65) (FX: 65/45) (RX+: 115/80)30 Sit-Ups45 Double Unders (FX: 30 OR Single Unders)*20:00 CapRead More

Weekly OverviewEvents/ClassesMondayBenchmark WOD “Cindy”TuesdayOverhead Complex WednesdayDeadlift5:30pm Rowing Skills ClinicThursdayFront SquatFridayCarries and CoreSaturdayPartner WODSundayUnilateral Lower Body “Cindy”AMRAP 205 Pull Ups10 Push Ups15 Air Squats*Compare to 12/13/2023 Cooldown:45 on/:15 off1) Pec Stretch w/ Rig (Side A)2) Pec Stretch w/ Rig (Side B)3) Banded Lat Stretch w/ Rig (Side A)4) Banded Lat Stretch w/ Rig (Side B)5) Saddle Pose6)...Read More

StrengthEMOM 91) 100′ Double Dumbbell Overhead Carry2) 10 Prone Swimmers3) 10-15 Ring Rows Conditioning5 Rounds for Time:5 50′ Shuttle Runs10/10 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)20 Sit-Ups*18:00 CapRead More

Squad WODFor Time:100/80 Calorie Bike / Ski (FX: 80/60)50 Power Cleans (135/95) (FX: 95/65) (RX+: 185/125)50 Synchro Burpees Over Bar (FX: Split)100/80 Calorie Ski / Bike (FX: 80/60)50 Power Cleans (135/95) (FX: 95/65) (RX+: 185/125)50 Synchro Burpees Over Bar (FX: Split)*35:00 CapRead More

StrengthEvery 2:30, 5 Sets3 Pause Back Squat1-2) 60-65%3-4) 65-70%5) 70-75% ConditioningAMRAP 1515 Calorie Row15 Box Jumps (24/20)15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*RX/RX+ Min: 3 RoundsRead More

StrengthEMOM 61) 6-8 Strict Handstand Push-Ups (FX: Pike/Abmat) (RX+: Deficit)2) 3-5 Bar Muscle-Ups (FX: 1-2 OR Strict Pull-Up Negatives) (RX+: 6-8) Rest 2:00EMOM 61) 6-8 Handstand Push-Ups (FX: Double Dumbbell Push Press) (RX+: Deficit)2) 8-10 Chest to Bar Pull-Ups (FX: Pull-Ups OR Banded Strict) (RX+: 12-15) ConditioningAMRAP 860 Double Unders (FX: 40 OR Single Unders)15...Read More

Core-Flex tonight at 5:45 PM! Sign up on ZenPlanner! StrengthEvery 2:30, 5 Sets5 Bench Press (70-80%) ConditioningEMOM 151) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 20/15 Calorie Bike (FX: 14/11) (RX+: 24/18)3) AMRAP Line Facing Burpees4) Rest5) Rest*Score: Total Line Facing BurpeesRead More

StrengthEvery 2:30, 5 Sets2 Front Squats + 2 Split Jerk1-2) 70-75% of 1RM CJ3-4) 75-80%5) 80-85% “Jackie”For Time1000m Row50 Thrusters (45/35) (FX: 35/15)30 Pull-Ups (FX: Jumping Pull-Ups)*12:00 CapRead More