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

Squad WODIn 30:00 w/ Partner1600m Team Run (FX: 1200m Team Run)into…AMRAP – Split Reps Any Way50 Calorie Row50 Wall Balls (20/14)50 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)50 Box Jumps (24/20)Read More

StrengthEvery 1:30, 4 Rounds1) 6-8 Strict Pull-Ups w/ Pause in Hang (FX: Banded) (RX+: Weighted)2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted) ConditioningEMOM 151) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2-4)AMRAP20 Hand Release Push-Ups (FX: 15 Push-Ups)20 Sit-Ups60 Double Unders (FX: 45) 5) RestRead More

StrengthEvery 2:30, 6 Sets1-3) 2 Power Snatch + 2 Overhead Squat (70-75%)4-6) 2 Power Snatch + 1 Overhead Squat (75-80%) ConditioningFor Time:400m Run30 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)400m Run30 Overhead Squat (95/65) (FX: 75/55) (RX+: 115/80)*12:00 CapRead More

Core-Flex tonight at 5:45! Build up your core strength and mobility! StrengthEvery 2:00, 3 Rounds1) 10/10 Single Leg Hip Thrust2) 10/10 Front Foot Elevated Single Dumbbell Split Squat3) :30-:45/:30-:45 Side Plank Conditioning5 Rounds for Time:9 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)12 Goblet Lunge (24/16) (FX: 16/12) (RX+: 32/24)15 Box Jump Overs (24/20)*12:00 CapRead More

StrengthEvery 2:00, 6 Sets3 Push Jerk1-2) 60-65% of 1RM CJ3-4) 65-70%5-6) 70-75%*Touch and Go ConditioningAMRAP 15300m Run20 Pull-Ups (FX: 14)10 Handstand Push-Ups (FX: 7) (RX+: Strict)*RX and RX+ Minimum: 3 roundsRead More