Squad WOD2 Rounds for Time w/ Partner – Split Reps Any Way60/40 Calorie Row (FX: 40/30)120 Double Unders (FX: 80)30 Front Squats (135/95) (FX: 95/65) (RX+: 165/115)60/40 Calorie Row (FX: 40/30)120 Double Unders (FX: 80)30 Cleans (165/115) (FX: 115/80) (RX+: 185/125)*30:00 CapRead More

StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Power Snatch w/ Pause in Dip (↑, start at 55-60% of 1RM Snatch)5-8) 2 High Hang Power Snatch (↑)*Hold onto bar between reps ConditioningAMRAP 84 Strict Handstand Push-Ups (FX: Handstand Push-Ups) (RX+: 2″/1″ Deficit)8 Single Kettlebell Hang Snatch (24/16) (FX: 16/12) (RX+: 32/24)12 Box Jumps (24/20)Read More

StrengthEvery 3:00, 5 Sets1-3) 3 Back Squat (80-85%)4-5) 6 Back Squat (70-75%) Conditioning4 Rounds for Time:200m Run10 Goblet Squats (50/35) (FX: 35/20) (RX+: 70/50)10 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Unbroken)*12:00 CapRead More

Improve your core strength, stability, and mobility at Core-Flex tonight at 5:45 PM! StrengthEvery 2:00, 6 Sets3 Push Press (↑, start at 60-65% of 1RM CJ)*Reset in between each rep – no touch and go reps ConditioningAMRAP 1220 Sit-Ups60 Double Unders (FX: 40)10 Push Press (95/65) (FX: 75/55) (RX+: 135/95)Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Squat Clean w/ Pause at Knee + 1 Squat Clean (↑, start at 60-65% 1RM CJ)5-8) 1 Squat Clean (↑) (FX: Continue 1-4) ConditioningFor Time:21-15-9Cleans (135/95) (FX: 95/65)Hand Release Push-Ups (FX: Push-Ups) (RX+: Ring Dips)*RX+: Benchmark WOD “Elizabeth” – compare to 5/12/22*14:00 CapRead More

Weekly OverviewEvents/ClassesMondayConditioning IntervalsTuesdayClean, “Elizabeth” Benchmark WODWednesdayPush PressCore Flex at 5:45 PMThursdayBack SquatFridaySnatchSaturdaySquad WODSundayStrict Gymnastics Conditioning4 Rounds of :45 on/:15 off1) AMRAP Calorie Ski2) AMRAP Toes to Bar (FX: Hanging Knee Raises)3) Rest4) AMRAP Calorie Bike5) AMRAP 25′ Shuttle Runs6) Rest*Score is total reps/calories Post-WOD Cooldown1:00-2:00/1:00-2:00 Pigeon1:00 Seal Pose1:00/1:00 Half Kneeling Banded Lat Stretch OPTIONAL Murph...Read More

StrengthEvery 3:00, 5 Sets5 X33-Tempo Strict Press (60-70%)*3s pause overhead, 3s eccentricOptional Superset Accessory (3+ out of 5 sets)20 Tibialis Raises ConditioningAMRAP 1020 Air Squats10 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)10 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)Read More

Squad WODAMRAP 24400m Team Run (FX: 300m)4 Rope Climbs (FX: 2) (RX+: 6)30 Synchro Sit-Ups (FX: Non-Synchro)30 Hang Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)Read More

StrengthEvery 2:30, 6 Sets1-3) 5 30X-Tempo Front Squat (70-75%)4-6) 16 Alternating Pistol Squats (FX: Single Leg Box Squat) (RX+: Weighted) ConditioningFor Time:120-80-40 Double Unders (FX: 100-60-20)60-40-20 Wall Balls (20/14) (FX: 50-30-10) (RX+: Unbroken)*13:00 CapRead More

StrengthEvery 3:00, 5 Sets5 30X-Tempo Bench Press (75-80%)*3s down/eccentricOptional Superset Accessory (3+ out of 5 sets)10/10 Weighted Wrist Rotation ConditioningAMRAP 104-8-12-16, etc.Burpees to 6″” Target*40′ Handstand Walk after each round (FX: 3 Wall Walks) (RX+: 20′ Unbroken Segments)Read More