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

THANK YOU to everyone who came to compete, or support us at Sadie Hawkins this past weekend! We had a blast welcoming everyone into our home! Congrats to Peyton and Megan for taking 1st place in the Varsity division, Coach Elizabeth and Mo for taking 2nd in the Junior Varsity division, and Adam and Vickie...Read More