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

Weekly OverviewEvents/ClassesMondayClean ComplexesTuesdayPush JerkWednesdayLower Body 5:45pm Core FlexThursdaySnatchFridayStrict GymnasticsSaturdaySquad WODSundayUpper Body8am Power Yoga Strength/ConditioningEMOM 301) 200/150m Row (FX: 150/100m) (RX+: 250/200m)2) 50 Double Unders (FX: 40) (RX+: 60)3) 10 Burpees Over Bar (FX: 8) (RX+: 12)4) 1 Deadlift + 1 Power Clean + 1 Hang Squat Clean (↑, start at 50-60% of 1RM CJ)5) Rest*Hold onto...Read More

Take care of your mobility with Power Yoga at 8 AM today! StrengthEvery 2:30, 5 Sets4 50X-Tempo Bench Press (60-70%)*5s downSuperset Accessory (3+ out of 5)10 Prone Swimmers ConditioningAMRAP 15400m Run (FX: 300m)25 Push-Ups (FX: 15)75 Double Unders (FX: 50)Read More

SEVENTH HEAVEN! Join us for Comp WOD today at 7:15 AM! StrengthAMRAP 24 – w/ Partner, Split Reps in Any Way40 Snatch (95/65) (FX: 75/55) (RX+: 115/80)40 Pull-Ups (FX: 30)40 Clean and Jerk (95/65) (FX: 75/55) (RX+: 115/80)40 Toes to Bar (FX: 30)*Every 4:00, starting at 0:00, 24/18 Calorie Bike/Ski (FX: 20/15)Read More

StrengthEvery 2:00. 3 Rounds1) 8/8 Back Rack Reverse Lunge (35-45% of 1RM Back Squat)2) 100′ Backwards Sled Pull Conditioning3 Rounds for Time:500/400m Row (FX: 400/300)20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)20 Goblet Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)20 Wall Balls (20/14)*17:00 CapRead More

StrengthEMOM 101) 4-8 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Wall Facing)2) 1-2 50/50 Legless Rope Climbs (FX: Legged OR J-Hook Practice) (RX+: Legless) ConditioningEMOM 181) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3-4)AMRAP40 Double Unders10 Push Press (95/65) (FX: 75/55) 5-6) RestRead More

Want to get better at your Handstand Skills? Sign up for the Skills Clinic tonight at 5:45 PM! StrengthEvery 2:30, 5 Sets3 Front Squat1-2) 75-80%3-5) 80-85% ConditioningIn 12:00800m Run (FX: 600m)into…AMRAP15 Burpees Over Bar15 Power Cleans (135/95) (FX: 95/65)12 Burpees Over Bar12 Power Cleans (165/115) (FX: 115/80) (RX+: 185/125)9 Burpees Over BarAMRAP Power Cleans (185/125)...Read More

StrengthEMOM 63-5 Bar Muscle-Ups (FX: 1-2 OR Chest to Bar Pull-Ups) Rest 2:00EMOM 61) 10 Banded Strict Chin-Ups (RX+: No Band)2) 10-15 Ring Rows ConditioningAMRAP 12200/150m Row15 Toes to Bar (FX: 10)200/150m Row30 Sit-Ups (FX: 20)200/150m Row60 Crossover Single Unders (FX: 40)Read More