StrengthEvery 2:30, 6 Rounds1-3) 3 Deadstop Deadlifts w/ Pause at 2″ (55-60%)4-6) 3 Deadstop Deadlift (60-65%) Conditioning3 Rounds for Time:250/200m Row (FX: 200/150m)40 Double Unders (FX: 25)10 Power Cleans (135/95) (FX: 95/65) (RX+: 165/115)40 Double Unders (FX: 25)*12:00 CapRead More

StrengthEvery 3:00, 4 SetsFront Squat1) 10 @55-60%2) 8 @60-65%3) 8 @65-70%4) 6 @70-75% ConditioningEMOM 151) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15) 2-4)AMRAP15 Pull-Ups (FX: 10)15 Push-Ups (FX: 10)15 Air Squats 5) Rest*Continue where you left offRead More

Want to get better at Ring Muscle-Ups? Sign up for the Skills Clinic tonight at 5:45 PM! StrengthEvery 1:30, 5 Rounds1) 6-8 Strict Handstand Push-Ups (FX: 3-4 OR Pike/Abmat) (RX+: Wall Facing)2) 10 Underhand Ring Rows (RX+: Feet Elevated) ConditioningAMRAP 1248 Crossover Single Unders (FX: 36) (RX+: 12 Crossover Double Unders)12 Shoulder to Overhead (95/65)...Read More

ConditioningEvery 2:00, 3 Rounds1) 27/20 Calorie Row (FX: 21/16)2) 27/20 Calorie Bike (FX: 21/16)3) 27/20 Calorie Ski (FX: 21/16)4) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)5) Rest Optional FinisherElbow Supported Banded External Rotation 3×15/151:00/1:00 Banded Lat StretchRead More

Weekly OverviewEvents/ClassesMondayOlympic TotalTuesdayConditioning IntervalsWednesdayStrict Gymnastics5:45pm Ring Muscle-Up Skills ClinicThursdayFront SquatFridayDeadliftSaturdaySquad WODSundayStrict Press Olympic TotalIn 40:00:Establish 1RM Squat SnatchEstablish 1RM Squat Clean and Split Jerk FX:Every 2:00, 8 Sets1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (↑) Every 2:00, 8 Sets2x(1 Squat Clean + 1 Split Jerk) (↑)*Compare to 10/17/22Read More

StrengthEvery 1:30, 4 Rounds1) 5 X33-Tempo Wide Grip Banded Strict Pull-Up2) 5 33X-Tempo Banded Strict Ring Dip3) 15 Straight Arm Banded Pulldown*3s pause at top/in Dip, 3s down Conditioning4 Rounds of 2:00 on/1:00 offAMRAP60 Speed Steps15 Toes to Bar (FX: 10)30 Push-Ups (FX: 20)*Continue AMRAP where you left offRead More

Squad WOD3 Rounds of 9:00 on/3:00 off w/ Partner – Split Calories Any WayAMRAP 930/22 Calorie Bike (FX: 20/15)15 Synchro Wall Balls (20/14) (FX: Non-Synchro)*Resting Partner in Squat Hold at Parallel AMRAP 930/22 Calorie Ski (FX: 20/15)15 Synchro Bar Facing Burpees (FX: Non-Synchro)*Resting Partner in High PlankAMRAP 930/22 Calorie Row (FX: 20/15)15 Synchro Russian Kettlebell...Read More

StrengthEvery 2:30, 6 SetsStrict Press w/ Pause at Front Rack1-3) 5 @70-75%4-6) 3 @75-80% Superset Accessory (3+ out of 6)20/20 Banded Radial Deviation ConditioningAMRAP 1220 Box Jump Overs (24/20)10 50′ Shuttle Runs10 Handstand Push-Ups (FX: 6) (RX+: 2″/1″ Deficit)Read More

Come join us for Squad WOD on January 27th for “The Lou” Workout!  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 ALS...Read More

Conditioning4 Rounds for Time:75 Double Unders (FX: 50)10 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)20 Pull-Ups (FX: 15) (RX+: Chest to Bar Pull-Ups)*17:00 Cap Post-WOD Strength/RecoveryEMOM 151) :15-:30 L-Sit Hold (Seated, Parallettes, etc.)2) :20-:40 Side Plank (Side A)3) :20-:40 Side Plank (Side B)4) 10 Prone Swimmers5) Rotating Stretch/Pose– Prone Pec Stretch– Pigeon Pose– Seal Pose to...Read More