“The Lou”44 Rounds for Time: – w/ Partner, Split Any Way4 Wallballs (20/14)4 Pull-Ups4 Burpees4 Single Dumbbell Snatches (50/35) (FX: 35/20)Read More

StrengthEvery 2:00, 3 Rounds1) 10 Back Rack Reverse Lunges (45-55% 1RM Back Squat)2) 10 Hip Thrusts (60%+ 1RM Back Squat) Conditioning3 Rounds for Time:400m Run (FX: 300m) (RX+: 500m)80 Double Unders (FX: 64) (RX+: 100)20 Jump Switch Lunges*16:00 CapRead More

Come join us THIS SATURDAY for “The Lou” Workout! (Sneak Peak of the workout below!)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...Read More

CORE-FLEX tonight at 5:45 PM! Come strengthen and stabilizing your core! StrengthEMOM 121) 3-6 Muscle-Ups (Bar or Ring) (FX: 1-2)2) 10-15 Weighted Hollow RocksScaled:1) 5 Banded Strict Pull-Ups w/ Pause in 3s Pause Hang2) 5 Banded Strict Ring Dips w/ 3s Pause in Support Hold3) 10-15 Hollow Rocks ConditioningFor Time:275/225m Ski (FX: 225/175m) (RX+: 325/275m)...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 SquatTuesdayPower SnatchWednesdayMuscle-Ups /Gymnastics Development5:45 PM – Core FlexThursdaySquat CleanFridayLunge / Hip ThrustSaturdaySquad WODSundayConditioning Intervals StrengthEvery 3:00, 5 SetsFront Squat1-2) 6 @70-75%3) 4 @75-80%4) 4 @80-85%5) 2 @85-90% FX:1-2) 6 @70-75%3-4) 4 @75-80%5) 2 @80-85%*”RX” is building towards a 1RM in 2 weeks, while FX is working towards a 3RM. ConditioningAMRAP 1111 Hang Power...Read More

StrengthEvery 2:00, 4 Rounds1) 10/10 Half Kneeling Single Dumbbell Arnold Press2) 10/10 Banded Row in Side Plank ConditioningAMRAP 1220/15 Calorie Row (FX: 16/12)20 Overhead Plate Lunges (45/25) (FX: 25/15) (RX+: 55/35)20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)Read More

Squad WODIn 12:00 w/ Partner – Split Reps Any Way80/60 Calorie Ski (FX: 60/45)into…AMRAP90 Double Unders (FX: 60) (RX+: 120)30 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 45) Rest 6:00 In 12:00 w/ Partner – Split Reps Any Way80/60 Calorie Bike (FX: 60/45)into…AMRAP15 50′ Shuttle Runs10 Sandbag Over the Shoulder (100/70) (FX: 70) (RX+: 150/100)Read More

5:30, 6:30, & 9:30 AM CLASSES CANCELLED due to the snow! BE SAFE! StrengthEvery 1:30, 3 Rounds1) 10 Bent Over Rows w/ Pause at Top2) 5 Weighted Strict Chin-Up (FX: Strict/Banded) Conditioning4 Rounds for Time:15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)6 1:2 Burpee Toes to Bar (FX: 1:1) (RX+: 9)3 Rope Climbs (FX:...Read More

StrengthEvery 2:30, 6 Sets1-3) 2 Jerk Dips + 2 Split Jerks w/ Pause in Dip (65-70%)4-5) 2 Jerk Dips + 2 Split Jerks (70-75%)6) 2 Split Jerks (75-80%) ConditioningAMRAP 1221/16 Calorie Row (FX: 15/11)15 Box Jumps (30/24) (FX: 24/20)9 Shoulder to Overhead (135/95) (FX: 115/80) (RX+: 165/115)Read More