Seventh Heaven – Comp Class 7:15 – 9 AM!Join us for a fun “Mr. & Mrs. Daniela Baby WOD” in Squad WOD today! Both 9 & 10 AM classes will do the “Baby WOD” below! Congrats to the soon-to-be-parents, Daniela and Adam! BABY WODAMRAP 24 w/ Partner – Split Reps Any Way5 Synchro Up Downs24...Read More

StrengthEvery 3:00, 5 Sets5 31X-Tempo Bench Press1-2) 60-65%3-4) 65-70%5) 70-75%*3s down, 1s pause at chestSuperset (3 out of 5):10 Prone PVC Press ConditioningAMRAP 10100m Run2 Bar Muscle-Ups20 Double Unders (FX: 15)200m Run4 Bar Muscle-Ups40 Double Unders (FX: 30)*(FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)Read More

StrengthEvery 2:30, 6 Sets2 Hang Power Snatch + 1 Overhead Squat1-3) 70-75% (of 1RM Snatch)4-6) 75-80%*Hold onto bar between reps ConditioningEMOM 121) 20/15 Calorie Row (FX: 16/12)2) AMRAP Squat Snatch (125/85) (FX: 95/65) (RX+: 155/105)3) Rest*Score is total Squat SnatchesRead More

StrengthEvery 2:00, 3 Rounds1) 10/10 Back Rack Split Squat (30-40% of 1RM Back Squat)2) 15/15 Side Plank Hip Touch ConditioningFor Time:4-8-12-16-20Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)Lateral Burpees Over Dumbbell15 Sit-Ups After Each Round*13:00 CapRead More

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