CORE-FLEX tonight at 5:45 PM! Come strengthen and stabilize your core! StrengthEvery 1:30, 5 Rounds1) 4-6 Strict Handstand Push-Ups– FX: Kipping– RX+: Wall Facing AND/OR Deficit– SC: Pike/Box, Abmat Kipping 2) 4-6 Bar Muscle-Ups– FX: 1-3 OR Chest to bar Pull-Ups– RX+: Ring Muscle-Ups– SC: Pull-Ups OR Banded Strict Pull-Ups ConditioningFor Time:30 Push Press (95/65)...Read More

StrengthIn 20:00Establish 1RM Front Squat FX:3RM Front Squat ConditioningIn 8:0024/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)into…AMRAP50 Double Unders (FX: 35)10 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 115/80)Read More

Weekly OverviewEvents/ClassesMonday3RM Bench PressTuesday1RM/3RM Front SquatWednesdayGymnastics Development5:45 PM – Core FlexThursdayLong ConditioningFridaySnatchSaturdaySquad WODSundayCore, Machine Intervals StrengthIn 15:00Establish 3RM Bench Press ConditioningAMRAP 12250/200m Row (FX: 200/150m)15 Hand Release Push-Ups (FX: 10)3 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)Read More

StrengthEvery 1:30, 4 Rounds1) 10 Incline Dumbbell Seal Row2) 10 Strict Ring Dips (FX: Banded) (RX+: Weighted)3) 20 Banded Pullaparts ConditioningAMRAP 102-4-6-8-10, etc.50′ Shuttle RunsSingle Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)Goblet Lunge (each leg) (50/35) (FX: 35/20) (RX+: 70/50)Read More

Seventh Heaven Comp WOD today! See you at 7:15 AM! Squad WODAMRAP 28 – w/ Partner, Alternate Stations1) 200/150m Row (FX: 150/100m) (RX+: 250/200m) 2)15 Toes to Bar (FX: 10)15 Thrusters (95/65) (FX: 75/55) (RX+: 115/80) 3) 60 Double Unders (FX: 40) (RX+: 80)Read More

StrengthEvery 2:30, 6 Sets1-3) 1 Clean Pull w/ Pause in Extension + 1 2″ Low Hang Power Clean w/ 5s Eccentric + 1 Power Clean (65-70%)4-6) 1 Clean Pull + 1 2″ Low Hang Power Clean + 1 Power Clean (70-75%)*Reset before the Power Clean ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12...Read More

Conditioning5 Rounds for Time:500/400m Row (FX: 400/300m)20 Sit-Ups15 Burpee Pull-Ups (FX: 6″ Target)10 50′ Shuttle Runs*35:00 CapRead More

Handstand Push-up/Handstand Walk Skills Clinic at 5:45 PM!Sign up on ZenPlanner to reserve your spot! StrengthIn 15:00Build to Heavy Hang Squat Snatch FX:Every 2:30, 6 Sets2 Hang Squat Snatch w/ Pause at Hang1-3) 60-65%4-6) 65-70% ConditioningAMRAP 1030 Box Jumps (24/20)15 Overhead Squat (95//65) (FX: 75/55) (RX+: 115/80)15 Hang Power Snatch (95//65) (FX: 75/55) (RX+: 115/80)Read More

Coach Kevin will be hosting an Olympic Lifting Seminar on Saturday, February 3rd from 11:30 – 1:30 PM! We are capping the class at 12, so this is a great opportunity to get some 1-1 coaching and improve your snatch, clean, and split jerk! ALL levels are welcome and encouraged to participate!Sign-up on Zen Planner...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesday3RM Strict PressWednesdaySnatch5:45 PM – Handstand Push-Up / Walk Skills ClinicThursdayLong ConditioningFridayCleanSaturdaySquad WOD7:30 AM – Seventh Heaven/Comp WOD11:30 AM – Oly Seminar with Coach KevinSundayUpper Body Push / Pull StrengthEvery 3:00, 5 SetsFront Squat1) 4 @75-80%2) 2 @80-85%3) 2 @85-90%4) 1 @90-95%5) 1 @95-100%+FX:1) 6 @70-75%2) 6 @75-80%3-4) 4 @80-85%5) 2 @85-90%*The RX...Read More