StrengthEvery 3:00, 4 Sets8 Back Squats1-2) 60-65%3-4) 65-70% Superset Accessory (3+ out of 4 sets)20/20 Banded Wrist Extension w/ Rig ConditioningFor Time:32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)800m Run (RX+: 1000m)64 Wall Balls (20/14) (FX: 48) (RX+: 80)*15:00 CapRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayBack Squat WednesdayGymnastics Push,Bodybuilding Pull5:45pm Kipping/Butterfly Pull-Up Skills ClinicThursday4th of July WODHoliday Schedule:7:30am Open Gym9am WOD10am WODFridayUnilateral Lower BodyHoliday Schedule(see above)SaturdaySquad WODSundayUpper Body Pull8am Power Yoga StrengthEvery 2:00, 8 Sets1-4) 1 High Hang Power Snatch + 1 Power Snatch (↑, start at 50-60% 1RM Snatch)5-8) 1 Hang Power Snatch + 1 Power Snatch (↑)*Hold onto...Read More

Work on your mobility and flexibility at Power Yoga this morning at 8 AM! StrengthEvery 1:30, 3 Rounds1) 100′ Double Kettlebell Overhead Carry (FX: Dumbbell)2) 100′ Sandbag Bear Hug Carry3) 10 Cossack Squats ConditioningAMRAP 10200m Run20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)20 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)...Read More

Join us for Seventh Heaven today at 7:15 AM!Squad WOD 9 & 10 AM Squad WOD3 Rounds of 4:00 on/2:00 off w/ Partner – Split Reps in Any Way1)36/27 Calorie Bike (FX: 27/21)9 Synchro BurpeesAMRAP Front Squats (135/95) (FX: 95/65) (RX+: 155/105) 2)36/27 Calorie Ski (FX: 27/21)18 Synchro Sit-UpsAMRAP Hang Power Cleans (135/95) (FX: 95/65)...Read More

StrengthEvery 1:30, 4 Rounds1) 10 Bench Press (60-65%)2) 15 Behind the Back Wrist Curls Conditioning3 Rounds for Time:500/400m Row (FX: 400/300m)15 Handstand Push-Ups (FX: 10) (RX+: Strict OR 3″/2″ Deficit)60 Double Unders (FX: 40)*17:00 CapRead More

StrengthEvery 3:00, 4 Sets8 Deadlifts1) 55-60%2-3) 60-65%4) 65-70% Superset Accessory (3+ out of 4 sets)6-8 Samson Lunges ConditioningFor Time800m Run40 Back Rack Lunges (115/80) (FX: 75/55) (RX+: 135/95)400m Run20 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 135/95)*14:00 CapRead More

Work on your mobility and core strength at Core-Flex tonight at 5:45 PM! ConditioningEMOM 281) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)4-6)AMRAP15 Burpee Box Jump Overs (24/20) (FX: 10)30 Wall Balls (20/14) (FX: 20)7) Rest Optional Cooldown:30/:30 Calf Stretch w/ Wall...Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Power Clean + 1 Push Jerk + 1 Split Jerk (↑, start at 50-60% of 1RM CJ)5-8) 1 Power Clean + 1 Split Jerk (↑) Conditioning3 Rounds for Time:100 Double Unders (FX: 75)5 Clean and Jerks (185/125) (FX: 155/105) (RX+: 225/155)*10:00 CapRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayClean and Jerk WednesdayLong Conditioning Intervals5:45pm Core FlexThursdayDeadliftFridayBench PressSaturdaySquad WODSundayCarries, Strict Gymnastics8am Power Yoga StrengthEvery 3:00, 4 Sets8 Back Squats1) 55-60%2-3) 60-65%4) 65-70% Superset Accessory (3+ out of 4 sets)10 90/90 Hip Switches ConditioningAMRAP 1215 Goblet Squats (32/24) (FX: 24/16)6 Bar Muscle-Ups (FX: 3 OR Chest to Bar Pull-Ups) (RX+: Ring)3 Rope Climbs (FX:...Read More

Get flexy with Power Yoga this morning at 8 AM! StrengthEvery 2:00, 3 Rounds1) 10/10 Single Leg Hip Thrust w/ Pause at Top2) 10/10 Single Dumbbell Row w/ Pause at Top3) 10-15/10-15 Side Plank Hip Touch ConditioningAMRAP 10100m Run30 Crossover Single Unders10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)10 Box Jumps (24/20)Read More