StrengthEvery 2:00, 3 Rounds1) 15/15 Single Dumbbell Row2) 15/15 Elbow Supported Banded External Rotation3) :30-:45/:30-:45 Side Plank Conditioning3 Rounds for Time:75 Double Unders (FX: 60)30 Sit-Ups (FX: 20)15 Toes to Bar (FX: 10)*13:00 CapRead More

StrengthEvery 2:30, 6 Sets1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat1-2) 65-70%3-4) 70-75%5-6) 75-80%*Reset b/t Power and Squat Snatch ConditioningFor Time:21-15-9Jump SquatPower Snatch*10:00 CapFX: (75/55) (95/65) (115/80)RX: (95/65) (115/80) (135/95)RX+: (95/65) (135/95) (155/105)Read More

Sign up for Core-Flex – tonight at 5:45 PM! StrengthEvery 2:30, 4 Sets10 Hip Thrusts (50-60% of 1RM Back Squat) +:30 Weighted Plank ConditioningAMRAP 20500/400m Row (FX: 400/300m)400m Run (FX: 300m)25 Line Facing Burpees (FX: 20)*RX Min: 3 RoundsRead More

StrengthIn 15:00Establish 3RM Back Squat ConditioningAMRAP 88 Power Cleans (185/125) (FX: 135/95)16 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+: Pistols)Read More

Weekly OverviewEvents/ClassesMondayGymnastics DevelopmentTuesday3RM Back Squat WednesdayLong Conditioning5:45pm Core FlexThursdaySnatchFridayUnilateral Pulling, CoreSaturdaySquad WODCrossFit Games Send Off for Kate CurrieSundayStrict Press Gymnastics DevelopmentFor Time:30 Bar Muscle-Ups (RX+: Ring Muscle-Up)*12:00 CapFX:EMOM 121) 8 Strict Pull-Ups (Banded/Weighted)2) 8 Strict Ring Dips (Banded/Weighted)3) 15 Hollow Rocks (Optional Weighted) ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX:...Read More

Power Yoga today at 8 AM! Sign up on ZenPlanner! StrengthEvery 1:30, 4 Rounds1) 100′ Double Dumbbell Overhead Carry2) 100′ Double Kettlebell Farmer’s Carry3) 2-4 Sandbag Over the Shoulder ConditioningAMRAP 10250/200m Row (FX: 200/150m)10/10 Single Dumbbell Deadlift (50/35) (FX: 35/20) (RX+: 70/50)10/10 Single Dumbbell Shoulder Overhead (50/35) (FX: 35/20) (RX+: 70/50)Read More

Squad WODAMRAP 30 w/ Partner – Split Reps Any Way30 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)30 Burpee Pull-Ups (FX: 20) (RX+: Burpee Chest to Bar)30 Synchro Sit-Ups (FX: 20)30 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)30 Burpees Over Bar (FX: 20)30 Synchro Sit-Ups (FX: 20)*Every 6:00, starting at 0:00, complete 300m Team Run (FX:...Read More

Conditioning3 Rounds of 1:00 on/:10 off1) 15/11 Calorie Row (FX: 11/8) (RX+: 17/13)2) 15/11 Calorie Bike (FX: 11/8) (RX+: 17/13)3) 15/11 Calorie Row (FX: 11/8) (RX+: 17/13)4) 15/11 Calorie Ski (FX: 11/8) (RX+: 17/135) AMRAP Single Kettlebell Front Rack Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)6-8) Rest Cooldown:40 on/:10 off1) Lizard Pose (Side A)2) Lizard...Read More

StrengthEvery 3:00, 5 Sets1 Deadstop Deadlift + 3 Deadlift1-2) 70-75%3-5) 75-80% ConditioningAMRAP 918 Toes to Bar (FX: 12)9/9 Single Dumbbell Hang Snatch*(50/35) (FX: 35/20) (RX+: KB 24/16)*RX/RX+ Min: 3 RoundsRead More

Work on your Rope Climbs at the Skills Clinic tonight at 5:45 PM! StrengthEvery 3:00, 5 Sets5 Bench Press1-2) 70-75%3-5) 75-80% Superset Accessory (3+ out of 4)10 Prone PVC Press ConditioningAMRAP 15400m Run (FX: 300m)20 Burpee Box Jump Overs (24/20) (FX: 15)*RX Min: 3 RoundsRead More