Seventh Heaven Comp WOD today! See you at 7:15 AM! Squad WODAMRAP 28 – w/ Partner, Alternate Stations1) 200/150m Row (FX: 150/100m) (RX+: 250/200m) 2)15 Toes to Bar (FX: 10)15 Thrusters (95/65) (FX: 75/55) (RX+: 115/80) 3) 60 Double Unders (FX: 40) (RX+: 80)Read More

StrengthEvery 2:30, 6 Sets1-3) 1 Clean Pull w/ Pause in Extension + 1 2″ Low Hang Power Clean w/ 5s Eccentric + 1 Power Clean (65-70%)4-6) 1 Clean Pull + 1 2″ Low Hang Power Clean + 1 Power Clean (70-75%)*Reset before the Power Clean ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12...Read More

Conditioning5 Rounds for Time:500/400m Row (FX: 400/300m)20 Sit-Ups15 Burpee Pull-Ups (FX: 6″ Target)10 50′ Shuttle Runs*35:00 CapRead More

Handstand Push-up/Handstand Walk Skills Clinic at 5:45 PM!Sign up on ZenPlanner to reserve your spot! StrengthIn 15:00Build to Heavy Hang Squat Snatch FX:Every 2:30, 6 Sets2 Hang Squat Snatch w/ Pause at Hang1-3) 60-65%4-6) 65-70% ConditioningAMRAP 1030 Box Jumps (24/20)15 Overhead Squat (95//65) (FX: 75/55) (RX+: 115/80)15 Hang Power Snatch (95//65) (FX: 75/55) (RX+: 115/80)Read More

Coach Kevin will be hosting an Olympic Lifting Seminar on Saturday, February 3rd from 11:30 – 1:30 PM! We are capping the class at 12, so this is a great opportunity to get some 1-1 coaching and improve your snatch, clean, and split jerk! ALL levels are welcome and encouraged to participate!Sign-up on Zen Planner...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesday3RM Strict PressWednesdaySnatch5:45 PM – Handstand Push-Up / Walk Skills ClinicThursdayLong ConditioningFridayCleanSaturdaySquad WOD7:30 AM – Seventh Heaven/Comp WOD11:30 AM – Oly Seminar with Coach KevinSundayUpper Body Push / Pull StrengthEvery 3:00, 5 SetsFront Squat1) 4 @75-80%2) 2 @80-85%3) 2 @85-90%4) 1 @90-95%5) 1 @95-100%+FX:1) 6 @70-75%2) 6 @75-80%3-4) 4 @80-85%5) 2 @85-90%*The RX...Read More

Conditioning6 Rounds of :15 on/:45 off1) AMRAP Calorie Row2) AMRAP Calorie Bike3) AMRAP Calorie Ski4-5) Rest*Score is total Calories FinisherTabata (:20 on/:10 off)1) Alternating V-Ups OR Tuck-Ups2) Scissor Kicks3) Alternating Bird Dogs4) Plank*8 Sets, 2 rounds throughRead More

“The Lou”44 Rounds for Time: – w/ Partner, Split Any Way4 Wallballs (20/14)4 Pull-Ups4 Burpees4 Single Dumbbell Snatches (50/35) (FX: 35/20)Read More

StrengthEvery 2:00, 3 Rounds1) 10 Back Rack Reverse Lunges (45-55% 1RM Back Squat)2) 10 Hip Thrusts (60%+ 1RM Back Squat) Conditioning3 Rounds for Time:400m Run (FX: 300m) (RX+: 500m)80 Double Unders (FX: 64) (RX+: 100)20 Jump Switch Lunges*16:00 CapRead More

Come join us THIS SATURDAY for “The Lou” Workout! (Sneak Peak of the workout below!)We are joining gyms across the country to raise awareness and funds to support the “Live Like Lou Foundation,” which fights Lou Gehrig’s disease. This foundation was created to support a former gym owner and Games athlete who was diagnosed with...Read More