Happy St. Patrick’s Day! StrengthEvery 2:00, 6 Sets1-3) 3 33X-Tempo Overhead Squat (60-65% 1RM Snatch)4-6) 3 31X-Tempo Overhead Squat (65-70%) Conditioning4 Rounds of 3:00 on/1:00 off42 Double Unders (FX: 28)7 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)14 Hand Release Push-Ups (FX: Push-Ups)7 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)Read More

ConditioningEvery 1:30, 4 Rounds1) 24/18 Calorie Row (FX: 20/15) (RX+: 30/22)2) 80′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50) + AMRAP Sit-Ups3) Rest*Score is total Sit-Ups Finisher2-3 Rounds for Quality10 Cossack Squats w/ Rig15/15 Banded Clamshells Optional Post-WOD Cooldown1:00-2:00 Seal Pose1:00-2:00 Saddle Pose1:00-2:00 Straddle w/ RigRead More

Looking to improve your Rope Climbs? Come learn about J-Hook technique and Rope Climb efficiency with Coach Kevin at tonight’s 5:45 PM Skills Clinic! StrengthEMOM 101) 3 Push Press (↑), start at 50-55% 1RM CJ)2) 15 Underhand Banded Pullaparts*Reset each time on Push Press; no Touch and Go Rest 2:00 EMOM 54-6 Strict Handstand Push-Ups...Read More

StrengthEvery 2:30, 6 Sets1 Power Clean + 1 Hang Power Clean + 1 Squat Clean + 1 Hang Squat Clean (start at 55-60% 1RM CJ, ↑)*Hold onto bar between reps Conditioning3 Rounds for Time:15 Hang Power Clean (135/95) (FX: 95/65) (RX+: 155/105)15 Front Squat (135/95) (FX: 95/65) (RX+: 155/105)15 Chest to Bar Pull-Ups (FX: Pull-Ups)...Read More

Weekly OverviewEvents/ClassesMondayBench/RowTuesdayClean ComplexWednesdayPush Press/Handstand DevelopmentRope Climb Skills Clinic at 5:45 PMThursdayRow/Lunge IntervalsFridayOverhead SquatSaturdaySquad WODSeventh Heaven Comp WOD at 7:15 AMSundayBox Step-Ups/Core StrengthEvery 3:00, 5 Rounds3 51X-Tempo Bench Press (60-65%) +5/5 X15-Tempo Single Dumbbell Row*5s eccentric, 1s pause ConditioningEMOM 121) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)2) AMRAP Burpees to 6″ Target (RX+: 12″)3) Rest4) Rest*Score...Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Split Jerk w/ 3s Pause in Dip + 1 Split Jerk (65-70%)5-8) 2 Split Jerk (70-75%) ConditioningAMRAP 10250/200m Row (FX: 200/150m)5 EKO Complexes (95/65) (FX: 75/55) (RX+: 135/95)10 Burpees Over Bar*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead LungesRead More

Partner WODEMOM 25 w/ Partner1) 20 Synchro Wall Balls (20/14) (FX: 15 Synchro or 30 Total)2) AMRAP Rope Climbs (FX: Rope Climb Development)3) 20 Synchro Sit-Ups (FX: 15 Synchro or 30 Total)4) AMRAP Sandbag Over the Shoulder (100/70) (RX+: 150/100) (FX: Power Clean 95/65)5) RestRead More

StrengthEvery 2:00, 3 Rounds1) 10 Hip Thrusts w/ 2s Pause at Top (↑, start around 45-50% of Back Squat)2) 50’/50′ Single Arm Banded Kettlebell Farmer’s Carry ConditioningEMOM 121) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)3) AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)4) RestRead More

StrengthEvery 2:00, 8 Sets1-2) 1 High Hang Squat Snatch + 1 Squat Snatch (↑, start at 55-60%)3-4) 1 Hang Squat Snatch + 1 Squat Snatch (↑)5-8) 2 Squat Snatch (↑) Conditioning3 Rounds for Time:21 Toes to Bar (FX: 14)7 Snatch (145/100) (FX: 105/75) (RX+: 165/115)*12:00 CapRead More

Get some extra core work in today at Ab Attack class at 5:45 PM! StrengthEvery 1:30, 4 Rounds1) 8 33X-Tempo Dumbbell Bench Press (3s down, 3s pause at chest)2) 8 X33-Tempo Ring Row (3s down, 3s pause at top)3) 12/12 Side Plank Hip Touch ConditioningEMOM 161) 70 Double Unders (FX: 50) (RX+: 90)2) Max Calorie...Read More