Weekly OverviewEvents/ClassesMondayClean, ThrusterTuesdayLunge, Hip ThrustWednesdaySnatch5:45 PM – Rowing Clinic w/ Coach ElizabethThursdayLong Conditioning IntervalsFridayCrossFit Open 24.3SaturdayTBDSundayTBD11 AM – CrossFit Open 24.3 Make-Up StrengthEvery 2:00, 6 Sets1-3) 1 Power Clean + 1 High Hang Squat Clean Thruster (↑, start at 50-60% of 1RM CJ)4-6) 1 Power Clean + 1 Hang Squat Clean Thruster (↑)*Hold onto bar...Read More

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