StrengthEvery 3:00, 4 Sets1-2) 8 Bench Press (65-70%)3-4) 6 Bench Press (70-75%) Superset Accessory (3+ out of 4 sets):20-:30 Ring Row Hold Conditioning5 Rounds of 1:30 on/1:30 off1) 21/16 Calorie Row (FX: 16/12) (RX+: 24/18) +AMRAP Toes to Bar in Remaining Time (FX: Hanging Knee Raises) 2) RestRead More

StrengthEMOM 161) 1 5s Pause Front Squat (60-65%)2) 2 Tall Box Jumps (↑) ConditioningFor Time:24/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)30 Wall Balls (20/14) (10’/9′) (RX+: 11’/10′)30 Burpee Box Jump Overs (24/20)*8:00 CapOptional Cooldown2:00 Foam Roll Quads1:00/1:00 Foam Roll CalvesRead More

YOGA starts today at 11:15 AM! Join us every Sunday for one hour, moving forward! Bring family or friends for a $10 drop-in fee! StrengthEvery 1:30, 3 Rounds1) 10 Goblet Cossack Squats2) 5 X50-Tempo Hip Thrust (5s hold at top)3) 5 X50-Tempo Underhand Ring Rows (5s hold at top) ConditioningEvery 2:00, 4 Rounds1) 500/400m Row...Read More

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. “31 Heroes”AMRAP 31 w/ Partner8 Thrusters...Read More

StrengthEvery 1:30, 3 Rounds1) 50′ Backwards Sled Pull2) 15 Banded Goodmornings3) :45 Weighted Plank Conditioning3 Rounds of 1:15 on/:15 off1) AMRAP Calorie Ski2) AMRAP 25′ Shuttle Runs3) AMRAP Calorie Bike4) AMRAP Calorie Row*Score is lowest AMRAP roundRead More

StrengthEvery 2:00, 8 Sets1-4) 1 Clean Pull + 1 High Hang Squat Clean + 1 Push Jerk (70-75%)5-8) 1 Clean Pull + 1 Hang Squat Clean + 1 Push Jerk (75-80%) ConditioningAMRAP 1015 Toes to Bar (FX: 10)12 Front Rack Lunges9 Hang Power Cleans*(115/80) (FX: 95/65) (RX+: 135/95, Unbroken 12-9)Read More

Learn Bar Muscle-Up technique and progressions at tonight’s Skills Clinic at 5:45 PM! StrengthEvery 3:00, 4 Sets2 Deadstop Deadlifts + 4 Deadlifts1-2) 65-70%3-4) 70-75%Superset Accessory (3+ out of 4 sets)20 Tibialis Raises Conditioning5 Rounds of 2:00 on/1:00 off10 Single Dumbbell Burpee Box Step Over (Suitcase) (24/20) (50/35) (FX: 35/20) (RX+: 70/50)40 Double Unders (FX: 25)Read More

StrengthEvery 3:00, 4 Sets8 Strict Press (65-70%)+1-2 Short Legless Rope Climbs (FX: Rope Climbs or Development) (RX+: Legless) ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3) AMRAP 10′ Handstand Walk (FX: Wall Walks) (RX+: Unbroken Segments)4) RestRead More

Weekly OverviewEvents/ClassesMonday5RM/5×5 Back SquatTuesdayStrict Press & Rope Climb DevelopmentWednesdayDeadlift5:45 PM – Bar Muscle-Up Skills ClinicThursdayClean and Push JerkFridayLong ConditioningSaturdaySquad WODSundayUnilateral Lower Body StrengthIn 15:00Establish 5RM Back SquatFX:Every 3:00, 5 Sets5 Back Squats1-2) 65-70%3-5) 70-75%Superset Accessory (3+ out of 5 sets):30/:30 Weighted Ankle Mobilization ConditioningAMRAP 10100m Run6/6 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+:...Read More

StrengthEvery 2:00, 3 Rounds1) 10 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)2) 5/5 Single Dumbbell Row w/ 5s Eccentric3) :30-:45 Side Plank (each side) Conditioning4 Rounds for Time:16/12 Calorie Row (FX: 12/9)16 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)16 Hand Release Push-Ups (FX: Push-Ups)*RX+: 5 Rounds*12:00 CapRead More