StrengthEvery 1:30, 5 Rounds1) 3 Depth Box Jumps (FX: Box Jumps) (↑)2) 3 3s Pause Bench Press (70-75%) + 3 Dynamic Push-Up to Plate (FX: Pause Push-Up) (RX+: Clapping Push-Up) Conditioning4 Rounds of 2:30 on/1:00 off300m Run (FX: 200m) (RX+: 400m)60 Double Unders (FX: 40)*Score is slowest roundRead More

ConditioningAMRAP 2030/22 Calorie Row (FX: 20/15)21 Chest to Bar Pull-Ups (FX: Pull-Ups)15 Deadlifts (225/155) (FX: 155/105) (RX+: 245/165)9 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups) Finisher2-3 Rounds for Quality20 Deadbugs10 Prone SwimmersOptional Post-WOD Cooldown1:00-2:00/1:00-2:00 Lacrosse Ball Mash Shoulders1:00-2:00/1:00-2:00 Foam Roll Lats1:00-2:00 Straddle Stretch w/ RigRead More

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister...Read More

Weekly OverviewEvents/ClassesMondayUpper Body Pulling, CoreTuesday1 RM Thruster, Hero WOD “Omar”WednesdayLong ConditioningCore/Mobility Class at 5:45 PMThursdayBench Press, Box JumpsFridayFront SquatSaturdaySquad WODSundayConditioning Intervals StrengthEvery 2:00, 3 Rounds1) 10 Underhand Seal Row + 10 Underhand Ring Rows2) 100’/100′ Single Arm Farmer’s Carry3) 10-15 V-Ups (FX: Tuck-Ups) (RX+: Weighted) + 10-15 Hollow Rocks ConditioningAMRAP 1010 Crossovers (FX: 20 Double...Read More

StrengthEvery 2:00, 6 Sets2x(1 Clean Pull w/ Pause in Extension + 1 High Hang Clean to Parallel Catch) 1-3) 65-70%4-6) 70-75% ConditioningAMRAP 15200m Run5 Chest to Bar Pull-Ups (FX: Pull-Ups)10 Hand Release Push-Ups (FX: Push-Ups)15 Jump SquatsRead More

Partner WODFor Time – w/ Partner, Split Reps Any Way80/60 Calorie Row (FX: 60/45)into…4 Rounds:20 Power Snatches (115/80) (FX: 95/65) (RX+: 135/95)40 Back Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)60 Sit-Upsinto…80/60 Calorie Row (FX: 60/45)*30:00 CapRead More

StrengthEvery 2:00, 3 Rounds1) 5 33X-Tempo Strict Ring Dips (FX: Banded) (RX+: Weighted) 2) 50′ Backward Sled Pull + :30 Wall Sit*33X-Tempo = 3s eccentric, 3s pause in dip, explode Conditioning4 Rounds of :30 on/:30 off1) AMRAP Calorie Ski2) AMRAP Wall Balls (20/14)3) AMRAP Calorie Bike4) AMRAP 25′ Shuttle Runs*Score is total repsRead More

StrengthEvery 1:30, 5 Rounds1) 3 Max Height Strict Pull-Up w/ 3s Eccentric (FX: Banded) (RX+: Weighted)2) 2 Hang Power Clean (↑)*Hold onto bar between Clean reps ConditioningFor Time:150 Double Unders (FX: 100)into…18-12-6 Power Clean (155/105) (FX: 135/95) (RX+: 185/125)9-6-3 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: 12-9-6)*12:00 CapRead More

Interested in learning more about Ring Muscle-Up progressions and technique? Come join Coach Kevin for Skills Clinic tonight at 5:45pm! StrengthEvery 2:30, 6 Sets1-3) 5 30X-Tempo Back Squat (70-75%)4-6) 16 3″ Deficit Back Rack Reverse Lunge (25-35%) Conditioning4 Rounds for Time:250/200m Row (FX: 200/150m)15 Box Jumps (24/20)15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)*14:00 CapRead More

StrengthEMOM 101) 2 Push Press + 1 Push Jerk (↑, start at 55-60% 1RM CJ)2) 15 Underhand Banded Pullaparts*Reset each time on Push Press/Push Jerk; no Touch and GoRest 2:00EMOM 53-4 Wall Walks (FX: 1-2) (RX+: 25′ Handstand Walk) ConditioningAMRAP 88 Burpees Over Bar12 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 135/95)16 Toes to Bar...Read More