Conditioning3 Rounds of 4:00 on/1:00 off – w/ Teams of 3, Split Reps Any Way1) AMRAP Calorie Ski2) AMRAP Calorie Bike3) AMRAP Calorie Row*Score is average Calories per athlete Optional Cooldown2-3 Rounds for Quality10 Cossack Squats10 Prone Swimmers6 Samson LungesRead More

Join us for “Murph” today, to honor LT Michael P Murphy, and all our fallen heroes! Doors Open: 7:30 AM Heat 1: 8 AMHeat 2: 9 AMHeat 3: 10 AM Please sign-up on Zen Planner and remember that if parking is full, there is an overflow lot pictured below. Breakfast Potluck! Please check out the...Read More

Join us for Power Yoga at 8 AM today! StrengthEvery 2:00, 3 Rounds1) 10/10 Elbow Supported Dumbbell External Rotation2) 15/15 Single Dumbbell Row3) 100’/100′ Single Dumbbell Overhead Carry ConditioningAMRAP 124-8-12-16, etc.Single Dumbbell Snatch (50/35) (FX: 35/20)Sit-Ups30 Crossover Single Unders after each round (FX: 20)Read More

Squad WOD6 Rounds of 4:00 on/1:00 offAMRAP200m Team Run30 Calorie Row (FX: 25)20 Synchro Wall Balls (20/14) (FX: 15) (RX+: 25)30 Calorie Row (FX: 25)20 Synchro Burpees (FX: 15) (RX+: 25)5 Rope Climbs (FX: 3) (RX+: 50/50 Legless)Read More

StrengthEvery 2:30, 6 Sets1 Push Jerk + 2 Split Jerk1-2) 65-70% of 1RM CJ3-4) 70-75%5-6) 75-80% ConditioningFor Time:27/20 Calorie Bike (FX: 21/16) (RX+: 33/25) (1:00 Cap)into…3 Rounds of:12 Shoulder To Overhead (115/80) (FX: 75/55) (RX+: 155/105)12 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 155/105)*9:00 CapRead More

No 9:30 AM class today! Class is cancelled for TODAY ONLY! StrengthEvery 2:00, 3 Rounds1) 10 30X-Tempo Banded Dumbbell Romanian Deadlift2) 100′ Forward Sled Pull3) 100′ Sandbag Bear Hug Carry ConditioningAMRAP 12250/200m Row (FX: 200/150m)25 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)25 Sit-Ups*RX+ Min: 3 Rounds + RowRead More

Work on your rope climbing at the Skills Clinic tonight at 5:45 PM! Strength/Conditioning3 Rounds for Time:800m Run (FX: 600m)into…5 Rounds of (FX: 4)– 5 Pull-Ups– 10 Push-Ups– 15 Air Squats*RX+: 25 Pull-Ups, 50 Push-Ups, 75 Air Squats*40:00 Cap Optional Cooldown1:00/1:00 Banded Lat Stretch1:00/1:00 Pec Stretch w/ Rig1:00-2:00 Saddle PoseRead More

StrengthEMOM 121) 5-10 Strict Handstand Push-Ups (FX: 10 Abmat/Box) (RX+: Deficit)2) 10-15 Ring Row (RX+: Feet Elevated)3) 10-15 V-Ups (FX: Tuck-Ups) (RX+: Weighted) ConditioningEMOM 121) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)2) 60 Double Unders (FX: 48) (RX+: 72)3) AMRAP Calorie Ski4) Rest*Score is total Calorie SkiRead More

Weekly OverviewEvents/ClassesMonday1RM / 3RM Front SquatTuesdayStrict GymnasticsWednesdayMurph Prep5:45pm Rope Climb Skills ClinicThursdayLower BodyFridaySplit JerkSaturdaySquad WODSundayUpper Body8am Power Yoga StrengthIn 20:00Establish 1RM Front Squat FX:3RM Front Squat Conditioning5 Rounds for Time:200m Run5-4-3-2-1 Cleans (205/145) (FX: 155/105) (RX+: 245/165)*10:00 CapRead More

Join Sarah for Power Yoga this morning at 8 AM! StrengthEMOM 161) 10 Ring Rows2) 10 Dumbbell Press3) 10 Barbell Curls4) 20 Banded Pullaparts Conditioning5 Rounds of :30 on/:10 off1) AMRAP Calorie Row2) Rest3) AMRAP Calorie Bike4) Rest*Score is total CaloriesRead More