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

We have a modified class schedule today – classes at 9 AM and 10 AM StrengthEvery 1:30, 4 Rounds1) 100′ Sandbag Bear Hug Carry2) 50’/50′ Single Dumbbell Overhead Carry Conditioning4 Rounds of :50 on/:10 off1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3) AMRAP Calorie Ski4) Rest5) Rest*Score is...Read More

Happy Thanksgiving! We have a modified class schedule today – classes at 9 AM and 10 AM “Thanksgiving with the Girls”For Time6 Rounds (FX: 4)5 Pull-Ups (RX+: Chest to Bar Pull-Up)10 Push-Ups (RX+: Hand Release Push-Up)15 Air Squats (RX+: Jump Squat)into…50-30-10Double UndersSit-Upsinto…15 Snatches (135/95) (FX: 115/80) (RX+: 165/115)into…75 Wall Balls (20/14)into…15 Clean and Jerk (135/95)...Read More

StrengthEvery 2:00, 3 Rounds1) 100′ Double Dumbbell Suitcase Walking Lunge2) 10 Hip Thrusts3) 100′ Backwards Sled Pull ConditioningIn 4:0036/27 Calorie Bike (FX: 28/21) (RX+: 42/32) (2:00 Cap)AMRAP Burpees to 12″ Target (FX: 6″)Read More

StrengthEvery 1:30, 4 Rounds1) 4-6 Wall Facing Strict Handstand Push-Ups (FX: Strict OR Abmat/Pike/Box) (RX+: Deficit Wall Facing)2) :30 Weighted Plank3) 10 Incline Seal Row ConditioningEvery 2:00, 3 Rounds1) 550/450m Row (FX: 450/350m)2) AMRAP8/8 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 24/16 KB)6 50′ Shuttle Runs4 Wall Walks (FX: 2)*Continue where you left offRead More

Weekly OverviewEvents/ClassesMondayCleanTuesdayGymnastics Push, Barbell PullWednesdayLower Body PumpThursday“Thanksgiving with the Girls” Holiday WODHoliday Schedule:9am, 10am WODFridaySandbag/Overhead Carries,Conditioning IntervalsHoliday Schedule:9am, 10am WODSaturdaySquad WODSundayUnilateral Upper Body StrengthEvery 2:00, 8 Sets1-4) 1 Clean Pull + 1 2″ Low Hang Squat Clean + 1 Squat Clean (↑, start at 55-60% 1RM CJ)5-8) 1 Squat Clean (↑) (FX: Continue 1-4) ConditioningFor...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Back Rack Bulgarian Split Squat (FX: Bodyweight or Single Dumbbell)2) 20/20 Banded Lateral Monster Walks3) 10 Side Plank Hip Touch + :20-:30 Side Plank (each side) Conditioning6 Rounds of :50 on/:15 off1) 200/160m Row (FX: 150/120) (RX+: 250/200)2) Rest*Score is slowest roundRead More