Conditioning4 Rounds for Time:400m Run (FX: 300m)500/400m Row (FX: 400/300m)3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)60 Crossover Single Unders (FX: 40) (RX+: 80)*36:00 Cap Optional Cooldown1:00/1:00 Lacrosse Ball Mash Arches (Feet)1:00/1:00 Couch Stretch1:00/1:00 Straddle Pose w/ RigRead More

Weekly OverviewEvents/ClassesMondayClean,Benchmark WOD “Elizabeth”TuesdayLong ConditioningWednesdayUnilateral Lower Body5:45 PM – Bar Muscle-Ups Skills ClinicThursdaySnatchFridayBench PressSaturdaySquad WODMr. & Mrs. Daniela Baby WODSundayUpper Body Bodybuilding8 AM – Power Yoga StrengthEvery 2:00, 8 Sets1-4) 1 Power Clean + 1 Squat Clean (↑, start at 50-60% 1RM CJ)5-8) 1 Squat Clean (↑) “Elizabeth”For Time:21-15-9Cleans (135/95) (FX: 95/65)Ring Dips (FX: Hand Release Push-Ups)*Compare...Read More

StrengthEvery 2:00, 3 Rounds1) 12-16 Double Dumbbell Box Step Ups2) 12/12 Single Leg Hip Thrusts Conditioning3 Rounds for Time:20 Box Jumps (24/20)20 Jump Switch Lunges20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*12:00 CapRead More

Squad WOD5 Rounds for Time w/ Partner – Split Reps Any Way200m Team Run20 Front Squat (115/80) (FX: 95/65) (RX+: 135/95)20 Synchro Sit-Ups20 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Bar Muscle-Ups)*35:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 6 Deadstop Strict Press (65-75%)2) 25 Underhand Banded Pullaparts ConditioningAMRAP 1275 Double Unders (FX: 50)25 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)250/200m Row (FX: 200/150m)Read More

StrengthEvery 2:30, 5 Sets3 Deadstop Deadlifts1-2) 60-65%3-4) 65-70%5) 70-75% ConditioningFor Time:32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (2:00 Cap)400m Run (FX: 300m)16 Bar Facing Burpees (FX: 12) (RX+: 20)*8:00 CapRead More

We have Core Flex tonight at 5:45 PM! Sign up on ZenPlanner! U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan....Read More

StrengthEvery 2:00, 3 Rounds1) 100’/100′ Single Dumbbell Overhead Carry2) 20 Alternating Single Dumbbell Row in High Plank3) 10/10 Half Kneeling Palloff Press ConditioningAMRAP 96 50′ Shuttle Runs9 Burpees Over Dumbbell12 Single Dumbbell Shoulder to Overhead (FX: 50/35) (FX: 35/20) (RX+: 70/50)Read More

Squad WODAMRAP 24 – w/ Partner, Alternate Movements12/9 Calorie Row (FX: 9/7)8 Wall Balls (20/14)4 Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)2 Wall Walks (FX: 1)1 Rope Climb (RX+: 50/50 Legless)*Every 4:00, starting at 0:00, 200m Team RunRead More

StrengthEvery 2:00, 3 Rounds1) 16 Back Rack Reverse Lunge (40-50% 1RM Back Squat)2) 100′ Sandbag Bear Hug Carry Conditioning6 Rounds of :30 on/:10 off1) AMRAP Calorie Bike2) Rest3) AMRAP Calorie Ski4) Rest*Score is total CaloriesRead More