StrengthEvery 1:30, 4 Rounds1) 5 X33-Tempo Wide Grip Banded Strict Pull-Up2) 5 33X-Tempo Banded Strict Ring Dip3) 15 Straight Arm Banded Pulldown*3s pause at top/in Dip, 3s down Conditioning4 Rounds of 2:00 on/1:00 offAMRAP60 Speed Steps15 Toes to Bar (FX: 10)30 Push-Ups (FX: 20)*Continue AMRAP where you left offRead More

Squad WOD3 Rounds of 9:00 on/3:00 off w/ Partner – Split Calories Any WayAMRAP 930/22 Calorie Bike (FX: 20/15)15 Synchro Wall Balls (20/14) (FX: Non-Synchro)*Resting Partner in Squat Hold at Parallel AMRAP 930/22 Calorie Ski (FX: 20/15)15 Synchro Bar Facing Burpees (FX: Non-Synchro)*Resting Partner in High PlankAMRAP 930/22 Calorie Row (FX: 20/15)15 Synchro Russian Kettlebell...Read More

StrengthEvery 2:30, 6 SetsStrict Press w/ Pause at Front Rack1-3) 5 @70-75%4-6) 3 @75-80% Superset Accessory (3+ out of 6)20/20 Banded Radial Deviation ConditioningAMRAP 1220 Box Jump Overs (24/20)10 50′ Shuttle Runs10 Handstand Push-Ups (FX: 6) (RX+: 2″/1″ Deficit)Read More

Come join us for Squad WOD on January 27th for “The Lou” Workout!  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 ALS...Read More

Conditioning4 Rounds for Time:75 Double Unders (FX: 50)10 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)20 Pull-Ups (FX: 15) (RX+: Chest to Bar Pull-Ups)*17:00 Cap Post-WOD Strength/RecoveryEMOM 151) :15-:30 L-Sit Hold (Seated, Parallettes, etc.)2) :20-:40 Side Plank (Side A)3) :20-:40 Side Plank (Side B)4) 10 Prone Swimmers5) Rotating Stretch/Pose– Prone Pec Stretch– Pigeon Pose– Seal Pose to...Read More

Sign up for Core Flex at 5:45 PM tonight! StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull + 1 2″ Low Hang Squat Snatch + 1 Squat Snatch (↑, start at 55-60% 1RM Snatch)5-8) 2 Squat Snatch (↑) (FX: Continue 1-4) Conditioning10 Rounds for Time:3 Burpees Over Bar3 Hang Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)3...Read More

StrengthEvery 3:00, 4 Rounds6 33X-Tempo Bench Press (60-70% 1RM Bench Press) +10 Underhand Banded Pullaparts w/ 3s Pause Apart*33X-Tempo: 3s down, 3s pause at chest, explode ConditioningEMOM 151) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)4-5)AMRAP15 Sit-Ups15 Hand Release Push-Ups (FX: Push-Ups)*Continue...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdayBench PressWednesdaySnatch5:45pm Core FlexThursdayPulling Focused Metcon, CoreFridayStrict PressSaturdaySquad WODSundayStrict Gymnastics StrengthEvery 3:00, 4 SetsFront Squat1) 10 @55-60%2-3) 8 @60-65%4) 6 @65-70% ConditioningAMRAP 1590 Double Unders (FX: 60)30 Thrusters (75/55) (FX: 55/35)10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)Read More

StrengthEvery 2:00, 3 Rounds1 10/10 Half Kneeling Dumbbell Press2) 10/10 Single Dumbbell Row in High Plank3) 15/15 Elbow Supported Weighted External Rotation ConditioningAMRAP 1010 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)20 Box Jumps (24/20)40 Crossover Single Unders (FX: 20)Read More

Squad WODAMRAP 25 w/ Partner – Split Reps Any Way 500/400m Row (FX: 400/300m)40 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 135/95)25 Toes to Bar (FX: 15)3 Rope Climbs (FX: 2) 500/400m Row (FX: 400/300m)40 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 135/95)25 Toes to Bar (FX: 15)3 Rope Climbs (FX: 2)Read More