StrengthEvery 2:00, 3 Rounds1) 10/10 Single Dumbbell Row w/ 3s Pause at Top2) 10/10 Elbow Supported Dumbbell External Rotation3) :30-:45/:30-:45 Side Plank Conditioning2 Rounds of 1:00 on/:10 off1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)2) 18/14 Calorie Row (FX: 16/12) (RX+: 20/15)3) AMRAP Burpees to 6″ Target4) Rest5) Rest*Score is total BurpeesRead More

Build up your mobility and core strength at Core-Flex at 5:45 PM tonight! StrengthEvery 2:30, 6 Sets1 Push Press + 1 Push Jerk + 1 Split Jerk (↑, start at 50-55% of 1RM CJ)*Reset b/t each rep ConditioningIn 10:00275/225m Ski (FX: 225/175m) (RX+: 325/275m) (1:00 Cap)into…AMRAP3 Wall Walks (FX: 2) (RX+: Wall Walks into Wall...Read More

StrengthEvery 2:30, 6 Sets1-3) 2 30X-Tempo Back Squat + 2 Back Squat (65-70%)4-6) 4 Back Squat (70-75%) Superset Accessory (3+ out of 6):20-:30/:20-:30 PVC Front Rack Stretch ConditioningEvery 2:00, 3 Rounds1) 300/250m Row (FX: 250/200m)2) 25 Wall Balls (20/14) + 10 Power Cleans*RX: (135/95), (165/115), (AMRAP 185/125)*RX+: (135/95), (185/125), (AMRAP 225/155)*FX: (95/65), (135/95), (AMRAP 155/105)Read More

Weekly OverviewEvents/ClassesMondayGymnastics DevelopmentTuesdayBack SquatWednesdayShoulder to Overhead Complex 5:45 PM – Core FlexThursdayShoulder HealthFridayCrossFit Open 24.2SaturdayTBDSundayTBD11 AM – CrossFit Open 24.2 Make-Up StrengthEMOM 141) 16/12 Calorie Row (FX: 12/9)2) 1-3 Strict Handstand Push-Ups (FX: 4-8 Abmat/Pike Option) (RX+: 4-8) Conditioning5 Rounds for Time:36 Crossover Single Unders (FX: 24)3 Bar Muscle-Ups (FX: 1 OR 5 Chest to Bar...Read More

StrengthEvery 3:00, 4 Sets3 31X-Tempo Bench Press + 3 Bench Press (60-70% of 1RM Bench Press)+25 Underhand Banded Pullaparts*31X – 3s down, 1s pause at chest Conditioning4 Rounds of :30 on/:30 off1) AMRAP Calorie Ski2) AMRAP Hand Release Push-Ups (FX: Push-Ups)3) AMRAP Calorie Bike4) AMRAP Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)Read More

Squad WODAMRAP 25 – Split Reps Any Way1000m Row (FX: 800m)80 Double Unders EACH (FX: 60)60 Wall Balls (20/14)40 Front Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)20 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)Read More

ConditioningEvery 2:00, 4 Rounds1) 24/18 Calorie Ski (FX: 18/14) (RX+: 27/21)2) 24/18 Calorie Bike (FX: 18/14) (RX+: 27/21)3) 24/18 Calorie Row (FX: 18/14) (RX+: 27/21)4) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)*Last round is AMRAP Calories/Runs*Score: Total Calories/Runs in last round (RX/FX/RX+ prescribed calories are minimum work requirements) FinisherTabata Plank and Glute Bridge HoldRead More

Get ready for the Open by developing your Toes-to-Bar, Double-Unders, and Crossovers at the Skills Clinic tonight at 5:45 PM! StrengthEvery 2:30, 6 Sets3 Tempo Front Squats w/ Banded Hip Abduction1-3) 33X-Tempo, 55-60%4-6) 31X-Tempo, 60-65% Superset Accessory (3+ out of 6)15/15 90/90 Hip Internal Rotation Lift-Off (FX: 20 90/90 Hip Switches) ConditioningAMRAP 12200m Run9 Hang...Read More

StrengthEvery 1:30, 5 Sets1) 3 Seated Box Jumps (FX: Box Jumps) (↑)2) 3 Weighted Strict Pull-Ups (↑) (FX: Strict Pull-Up Negatives OR 6 Banded Strict) ConditioningAMRAP 1530 Single Unders6 Burpee Box Jump Overs (24/20)12 Toes to Bar 30 Speed Steps6 Burpee Box Jump Overs (24/20)9 Pull-Ups 30 Crossover Single Unders6 Burpee Box Jump Overs (24/20)6...Read More

It is WEEK 1 OF THE OPEN! 24.1 will be released Thursday at 12 Noon! We will do the WOD during ALL Friday classes!Coaches will be drafting teams tonight, but it’s not to late to sign-up! Whether you sign-up for the pop-up shops, themes, teams, competition, or because Coach Anastasia told you to, you will...Read More