StrengthEvery 3:00, 5 Sets1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Split Jerk (↑, start at 55-60% 1RM CJ) Conditioning3 Rounds for Time:400m Run (FX: 300m)7-5-3 Clean and JerksRX: (165/115), (185/125), (205/145)FX: (135/95), (155/105) (165/115)RX+: (185/125), (205/145), (225/155)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayClean and Jerk ComplexWednesdayBench Press5:45 PM – Core FlexThursdayDeadliftFridayLower Body Balance and StabilitySaturdaySquad WOD7:15 AM – Seventh Heaven Comp WODSundayUpper Body Push/Pull StrengthEvery 3:00, 5 Sets4 Back Squats1-2) 75-80%3-5) 80-85%FX:5 Back Squats (70-75%)Superset Accessory (3+ out of 4 sets)10/10 Side Lying External Rotation ConditioningAMRAP 1015 Sit-Ups (FX: 10)15 Toes to Bar (FX: 10)...Read More

ConditioningEMOM 301) 14/11 Calorie Ski (FX: 11/8) (RX+: 16/12)2) 14/11 Calorie Bike (FX: 11/8) (RX+: 16/12)3) 14/11 Calorie Row (FX: 11/8) (RX+: 16/12)4) AMRAP 50′ Shuttle Runs5) Rest*Score is total 50′ Shuttle Runs Post WOD Mobility1:00/1:00 Pigeon Pose1:00 Saddle Pose:30/:30 Single Leg Forward Fold1:00 Frog StretchRead More

For Time w/ Partner100-80-60-40 Double Unders (Each) (FX: Total)50-40-30-20 Ground to Overhead (95/65) (FX: 75/55) (RX+: 115/80) (Split)10 Synchro Bar Facing Burpees after each round (Team)*Resting Partner in Single Kettlebell Suitcase Hold (24/16) (FX: 16/12) (RX+: 32/24)*28:00 CapRead More

StrengthEvery 2:00, 4 Rounds1) 10 Pendlay Row + 10 Banded Strict Chest to Bar Pull-Ups3) 15-20 V-Ups/Tuck-Ups + :30 Plank ConditioningAMRAP 9100m Run9 Toes to Bar (FX: 6)100m Run6 Pull-Ups (FX: 4) (RX+: Chest to Bar Pull-Ups)100m Run3 Chest to Bar Pull-Ups (FX: 2) (RX+: Bar Muscle-Ups)Read More

StrengthEvery 2:30, 6 Sets1-3) 3 Heaving Snatch Balance (65-70%)4-6) 3 Snatch Balance (↑) FX:Every 2:30, 6 Sets1-3) 3 Snatch Grip Strict Press + 2 30X-Tempo Overhead Squats (↑)4-6) 3 Snatch Grip Push Press + 2 30X-Tempo Overhead Squats (↑) ConditioningEMOM 81) 22/17 Calorie Bike (FX: 17/13) (RX+: 27/20)2-3)20 Overhead Plate Lunge (45/25) (FX: 25/15) (RX+:...Read More

StrengthIn 15:00Establish 3RM DeadliftFX:Every 3:00, 5 Sets3 Deadlifts1) 70-75%2-3) 75-80%4-5) 80-85%Superset Accessory20 Tibialis Raises ConditioningFor Time:500/400m Row (FX: 400/300m)then…21-15-9Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Burpees Over Kettlebellthen…500/400m Row (FX: 400/300m)*11:00 CapRead More

StrengthEvery 3:00, 4 Sets6 Strict Press1-2) 70-75%3-4) 75-80% Superset Accessory (3+ out of 4 sets)15 Weighted Wrist Extensions ConditioningAMRAP 1240 Double Unders (FX: 25)15 Sit-Ups5 Handstand Push-Ups (FX: 3) (RX+: Strict OR 2″/1″ Deficit)Read More

Join us today for a 9/11 Tribute WOD, as we honor and remember all those who lost their lives on September 11th, 2001, at the NYC World Trade Center, Shanksville, Pennsylvania, and at the Pentagon. #NeverForget Weekly OverviewEvents/ClassesMonday9/11 Tribute WODTuesdayStrict PressWednesday3RM Deadlift (Fx: 5×3)ThursdaySnatch Balance DevelopmentFridayUpper Body Pull, CoreSaturdaySquad WODSundayLong Conditioning Intervals 9/11 TributeFor Time2001...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Reverse Lunges (40-50% of 1RM Back Squat)2) 8/8 Single Leg Single Dumbbell Romanian Deadlift3) 20 Weighted Twists ConditioningAMRAP 1040 Crossover Single Unders (FX: 24 OR Double Unders)10 Single Kettlebell Front Rack Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)10 Burpees Over KettlebellRead More