StrengthEvery 3:00, 4 Sets8 Bench Press (65-70%) Superset Accessory (3+ out of 4 sets):20-:30 PVC Lat Stretch (each side) Conditioning2 Rounds for Time:200m Run12 Burpee Pull-Ups200m Run9 Burpee Chest to Bar Pull-Ups200m Run6 Burpee Bar Muscle-Ups*FX: 6″ Target, Pull-Up, Chest to Bar Pull-Up*RX+: Chest to Bar Pull-Up, Bar Muscle-Up, Ring Muscle-Up*16:00 CapRead More

StrengthEvery 3:00, 4 Sets2 Pause Back Squats + 4 Back Squats1-2) 65-70%3-4) 70-75%Superset Accessory (3+ out of 4 sets)20 Underhand Banded Pullaparts Conditioning3 Rounds of :45 on/:15 off1) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)2) AMRAP Wall Balls (20/14) (11’/10′) (FX: 10’/9′)3) Rest4) Rest*Score is total Wall BallsRead More

Weekly OverviewEvents/ClassesMondaySplit JerkTuesdayBack SquatWednesdayBench Press5:45 PM Core FlexThursday5RM Deadlift (FX: 5×5)FridaySnatchSaturdaySquad WODSundayRing Dips/Row StrengthEvery 2:00, 9 Sets1-3) 3 Jerk Balances (50-55%)4-6) 2 Jerk Dips + 2 Split Jerks (70-75%)7-9) 2 Jerk Dips + 1 Split Jerk (75-80%) ConditioningAMRAP 816 Overhead Plate Lunges (45/25) (FX: 25/15)4 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing...Read More

StrengthEvery 2:00, 3 Rounds1) 6 Strict Chin-Ups + 6 Banded Chin-Ups (FX: Banded) (RX+: Weighted + Bodyweight)2) 150′ Double Kettlebell Farmer’s Carry3) 10 Row Erg Pike-Ups/Tuck-Ups ConditioningAMRAP 1020/15 Calorie Row (FX: 15/11)20 Toes to Bar (FX: 15)10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20)Read More

Squad WODEvery 2:00, 2 Rounds – with Partner1) 35/26 Calorie Bike (FX: 30/22) (RX+: 40/30)2) 20 Hang Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95) + AMRAP Synchro Bar Facing Burpees3) Rest4) 35/26 Calorie Ski (FX: 30/22) (RX+: 40/30)5) 20 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95) + AMRAP Synchro Bar Facing Burpees6) Rest*Score is...Read More

StrengthEvery 3:00, 4 Sets8 Deadlifts (65-70%)Superset Accessory (3+ out of 4 sets)20/20 Banded Terminal Knee Extensions Conditioning4 Rounds of 1:30 on/1:30 off200m RunAMRAP Double Dumbbell Box Step Overs (24/20) (50/35) (FX: 35/20)Read More

Strength/SkillEvery 2:00, 3 Rounds1) 6/6 X33-Tempo Single Dumbbell Row (3s hold, 3s down)2) 15 Straight Arm Banded Pulldown w/ Pause at Bottom3) Crossover Single/Double Under Practice ConditioningFor Time:500/400m Row160 Double Unders (FX: 120)16 Bar Muscle-Ups (FX: 8 Bar Muscle-Ups OR 16 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)*9:00 CapRead More

Come join our 5:45pm Skills Clinic tonight to learn about efficient Kipping Pull-Up technique and Butterfly Kipping! U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised...Read More

StrengthEvery 2:30, 6 Sets1-3) 3-Position Power Snatch w/ Pause in Catch (60-65%)4-6) 3-Position Power Snatch (65-70%)*3-Positions: High Hang, Hang, Floor ConditioningAMRAP 12100m Run10 Burpee Box Jumps (30/24) (FX: 24/20)20/15 Calorie Row (FX: 16/12)Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdaySnatchNutrition Seminar 7:30 PM at CFR7Wednesday“Holleyman” Hero WODKipping/Butterfly Pull-ups Skills Clinic at 5:45 PMThursdayShoulder Prehab, Crossover PracticeFridayDeadliftSaturdaySquad WODSundayStrict Gymnastics, Core StrengthEvery 3:00, 4 Sets8 Back Squats (65-70%)Superset Accessory (3+ out of 4 sets)10/10 Side Lying Shoulder Flexion Conditioning4 Rounds for Time:16 Front Rack Lunge (115/80) (FX: 95/65) (RX+: 135/95)16 Sit-Ups (FX: 12)16 Toes...Read More