Weekly OverviewEvents/ClassesMondayFront SquatTuesdayGymnastics DevelopmentWednesdayCleanThursdayPush PressFridayConditioning IntervalsSaturday“Coach Ryan”CFR7 Benchmark WODCoach Ryan Send OffSundayConditioning Intervals StrengthEvery 3:00, 5 SetsFront Squat1) 8 @60%2-4) 6 @65, 70, 75%5) 4 @80% Superset Accessory (3+ out of 5)20/20 Banded Wrist Flexion w/ Rig ConditioningAMRAP 5 w/ Partner – Split Work Any WayMax Calorie SkiRest 2:00AMRAP 5 w/ Partner – Split Work...Read More

StrengthEvery 3:00, 4 Sets6 Tempo Bench Press (60-70%) + 12/12 Single Dumbbell Row*Tempo – 3s down, 1s pause at chest ConditioningAMRAP 1215 Calorie Row20 Box Step Ups (24/20)15 Hand Release Push-Ups (FX: Push-Ups)20 Russian Kettlebell Swings (24/16) (FX: 16/12)Read More

*No early Open Gym 7:30 – 9:00 AM tomorrow, as our coaches will be out cheering at a local competition!*Squad WOD/Open Gym: 9 & 10 AM Squad WODFor Time w/ Partner – Split Reps in Any Way90 Double Unders (each) (FX: 60 OR Single Unders)30 Squat Clean Thrusters (95/65) (FX: 75/55)45 Toes to Bar (FX:...Read More

StrengthEvery 2:30, 3 Rounds1) 16 Back Rack Reverse Lunges (35-45% of 1RM Back Squat)2) 8/8 Single Leg Hip Thrust w/ 2s Pause at Top Conditioning3 Rounds of :40 on, :20 offAMRAP1) Calorie Ski2) Burpees3) Calorie Row4) Shuttle Runs5) Calorie Bike*Score: Total RepsRead More

StrengthEvery 2:30, 5 Sets1 High Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch1-2) 60-65%3-4) 65-70%5) 70-75% Conditioning3 Rounds for Time:12 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)4 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)12 Box Jump Overs (24/20)24 Sit-Ups*15:00 CapRead More

StrengthEMOM 103-4 Bar Muscle-Ups– FX: 1-2 OR Pull-Ups/Chest to Bar Pull-Ups– RX+: Ring Muscle-Ups Scaled:1) 6 Banded Strict Pull-Ups2) 12 Bench/Box Dips ConditioningAMRAP 18500/400m Row (FX: 400/300m)50 Double Unders (FX: 35 OR Single Unders)400m Run (FX: 300m)50 Double Unders (FX: 35 OR Single Unders)*RX+: 3 RoundsRead More

StrengthEvery 3:00, 5 SetsFront Squat1-2) 8 @55, 60%3-5) 6 @65, 70, 75% Superset Accessory (3+ out of 5)15 Banded Face Pulls ConditioningFor Time:40/30 Calorie Bike (FX: 30/25) (RX+: 50/35) (2:00 Cap)120′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20)*6:00 CapRead More

Weekly OverviewEvents/ClassesMondayPower CleanTuesdayFront SquatWednesdayGymnastics Development,Long ConditioningThursdaySnatchFridayUnilateral Lower BodySaturdaySquad WODSundayBench Press StrengthEvery 2:00, 8 Sets1-4) 1 Power Clean + 1 Hang Power Clean (↑, start at 50-60% of 1RM CJ)5-8) 1 Hang Power Clean (↑)*Hold onto bar b/t reps ConditioningFor Time:15 Lateral Burpees Over Bar15 Hang Power Cleans (135/95) (FX: 95/65)15 Lateral Burpees Over Bar12 Power...Read More

Conditioning4 Rounds of :45 on, :15 off1) 14/11 Calorie Bike2) 14/11 Calorie Row3) AMRAP Wall Balls (20/14) (FX: 14/10)4) Rest5) 14/11 Calorie Ski6) 14/11 Calorie Row7) AMRAP Toes to Bar (FX: Hanging Leg Raises)8) Rest*Calories: (FX: 12/9), (RX+: 16/12)*Score: Total Wall Balls and Toes to BarRead More

StrengthEvery 1:30, 4 Rounds1) 4-6 Sandbag Over the Shoulder2) 100′ Forward Sled Pull3) 150′ Double Kettlebell Farmer’s Carry ConditioningAMRAP 12 w/ Partner – Alternate Movements12 Russian Kettlebell Swings12 Goblet Lunges48 Double Unders (FX: 36 OR Singles)*KB: (24/16) (FX: 16/12) (RX: 32/24)Read More