Try out our new Core-Flex class at 5:45 PM tonight to improve your stability and mobility! StrengthIn 15:00Establish 5RM Bench Press ConditioningFor Time:21 Burpee Box Jump Overs (30/24) (FX: 24/20)15 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)900m Run (FX: 600m)*14:00 CapRead More

StrengthIn 15:00:Establish 3RM Back Squat Conditioning5 Rounds for Time:48 Double Unders (FX: 36)12 Single Kettlebell Front Rack Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)*10:00 CapRead More

Weekly OverviewEvents/ClassesMondayPower SnatchTuesday3RM Back SquatWednesday5RM Bench PressCore Flex at 5:45 PMThursdayClean ComplexFridayMachine/Dumbbell IntervalsSaturdayGYM CLOSEDGirls Gone Rx CompetitionSundayFunctional Bodybuilding StrengthEvery 2:00, 6 Sets3-Position Power Snatch (↑, start at 60-65% 1RM Snatch)*Hold onto bar between reps*High Hang, Hang, Floor Conditioning3 Rounds of :45 on/:15 off1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)2) 18 Weighted Sit-Ups (15/10) (FX:...Read More

Happy Mother’s Day to all of our Mothers! There are so many different types of mothers in the world — Today we celebrate ALL of you and the sacrifices you make for others! Thank you for being a perfect example of what STRONG means! Strength – “MOM-SESH” Every 1:30, 3 Rounds1) 12 Dumbbell Bench Press2)...Read More

Squad WODAMRAP 24200m Team Run/16 Burpees Over the Bar16 Burpees Over the Bar/200m Run16 Curtis Ps (115/80) (FX: 95/65) (RX+: 155/105)*20 Double Under Cash-Out for each partner switch during the Curtis PsRead More

StrengthEvery 1:30, 5 Rounds1) 3 Broad Jump to Box Jumps (FX: Depth Box Jumps) (↑)2) 8 Alternating Lateral Slam Balls3) 2-4 Sandbag Over the Shoulder Conditioning5 Rounds of :15 on/:15 off1) AMRAP Calorie Bike2) Rest3) Rest4) Rest*Score is lowest calorie roundRead More

StrengthEvery 2:00, 6 Sets1-3) 2 Snatch Grip Push Jerk + 2 Overhead Squat (↑, start around 50-55% of 1RM Snatch)4-6) 2 Snatch Balances + 1 Overhead Squat (75-80%) (FX: Continue sets 1-3) Conditioning3 Rounds for Time:500/400m Row (FX: 400/300m)15 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)15 Toes to Bar (FX: 10) (RX+: Unbroken)*14:00 CapRead More

Come join our Skills Clinics at 5:45pm for Bar Muscle-Up progressions and drills! StrengthEvery 2:00, 6 Sets2 Hang Power Clean + 2 Power Cleans (↑, start at 55-60% 1RM CJ)*Hold onto bar between reps Conditioning8 Rounds for Time:100m Run3 Power Cleans (195/135) (FX: 145/100) (RX+: (215/150), Unbroken)*10:00 CapFinisher2-3 Rounds for Quality20/20 Banded Wrist Flexion w/...Read More

Having any aches and pains? Dr. David Gustitus from Whole Body Health Chiropractic will be at the gym at 6 AM today to evaluate athletes! Come get checked out and ask questions! Strength/SkillEvery 3:00, 4 Sets6-8 Strict Handstand Push-Ups (FX: Abmat/Box) (RX+: Deficit)+1-3 Short Legless Rope Climbs (FX: 1-3 Rope Climbs or Development) (RX+: Legless)...Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayStrict GymnasticsWednesdayPower CleanBar Muscle-Up Skills Clinic at 5:45 PMThursdaySnatch Balance/Overhead SquatFridayPlyometrics/Power OutputSaturdaySquad WODSundayPump Session (Bi’s and Tri’s) StrengthEvery 2:00, 8 Sets1-2) 2 Pause Back Squat (Pause in Squat) (70-75%)3-4) 2 Pause Back Squat (75-80%)5-6) 1 Pause Back Squat (80-85%)7-8) 1 Back Squat (85-90%) Conditioning“Karen”For Time:150 Wall Balls (20/14)*Compare to 4/21/22 Post-WOD Cooldown2:00 Saddle...Read More