StrengthIn 15:00Establish 5RM Back SquatFX:Every 3:00, 5 Sets5 Back Squats (60, 65, 70, 75, 80%)Superset Accessory (3+ out of 5 sets):30/:30 Weighted Ankle Mobilization ConditioningIn 3:0032/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)50′ Double Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 32/24 KB)AMRAP Calorie Ski in Remaining Time*Score: Total Calorie SkiRead More

Tuesday 5:30 and 6:30 AM classes CANCELLED (it will freeze tonight!). NORMAL SCHEDULE THE REST OF THE DAY! See you starting at 9:30 AM! We are having the Optimum Wellness and Nutrition (O.W.N.) Challenge Kickoff/Nutrition Seminar this Saturday at 11 AM! If you have any questions about your nutrition and eating habits, this will be...Read More

Snow Day Schedule!EVENING CLASSES CANCELLED due to snow! OPEN GYM from 4-6 PM for those who can make it in safely! Check back for updates on Tuesday morning classes, as we expect temperatures to drop! Weekly OverviewEvents/ClassesMondayCleanTuesdayStrict PressWednesdayBack SquatThursdayLong ConditioningFridayShoulder Stability and CoreSaturdaySquad WOD11 AM – Nutrition Seminar/Wellness Challenge KickoffSundayUnilateral Lower Body StrengthEvery 2:00, 9...Read More

StrengthEvery 2:00, 3 Rounds1) 8 Tempo Goblet Squat w/ Banded Hip Abduction2) 8 Tempo Hip Thrust*Squat Tempo: 3s down, 3s pause*Hip Thrust Tempo: 3s squeeze, 3s down ConditioningAMRAP 1515/12 Calorie Row (FX: 12/9)15 Burpee Box Jump Overs (24/20) (FX: Step Overs)15 Wall Balls (20/14) (FX: 14/10)*RX Min: 4 RoundsRead More

StrengthEvery 3:00, 5 Sets5 Bench Press + 5 Strict Pull-Ups (Weighted/Banded) (↑) Conditioning3 Rounds of 4:00 on, 1:00 off – In Teams of 3Max Calorie Bike*Score: Average Calories per personRead More

StrengthEvery 2:30, 6 SetsSplit Jerk1-2) 3 @70-75%3-4) 2 @75-80%5-6) 1 @80-85% Conditioning3 Rounds for Time:100 Double Unders (FX: 75 OR Singles)20 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)*12:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 10 Incline Seal Row2) 20 Underhand Banded Pullaparts3) 100′ Backwards Sled Pull ConditioningAMRAP 99 50′ Shuttle Runs15 Russian Kettlebell Swings (24/16) (FX: 16/12)21 Sit-UpsRead More

Happy New Year! We have a modified class schedule today.9 AM – WOD10 AM – WOD ConditioningFor Time w/ Partner2000m Row (Split)into…24 Rounds (Alternating Full Rounds)3 Clean and Jerk (115/75) (FX: 75/55)2 Front Squat (115/75) (FX: 75/55)1 Squat Clean Thruster (115/75) (FX: 75/55)into…25 Burpee Bar Muscle-Ups (Split)(FX: Burpee Chest to Bar) (RX+: Burpee Ring MU)*30:00...Read More

Happy New Year’s Eve! We have a modified class schedule today. 5:30 AM – WOD6:30 AM – WOD9:30 AM – WODNoon – WOD Conditioning4 Rounds of 1:00 on, :10 off1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3) 64 Double Unders (FX: 48 OR Singles) (RX+: 72)4) AMRAP 50′...Read More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayConditioning IntervalsHoliday Schedule:5:30am WOD6:30am WOD9:30am WOD12pm WODWednesdayNew Year’s Day Holiday WODHoliday Schedule:9am WOD10am WODThursdayUpper Body HealthFridaySplit JerkSaturdayBench PressSundayLower Body Health StrengthEvery 3:00, 5 Sets3 Squat Snatch1-2) 70-75%3-4) 75-80%5) 80-85%*Reset b/t reps Conditioning5 Rounds for Time:12 Pull-Ups (FX: 9) (RX+: Chest to Bar Pull-Ups)3 Snatch (155/105) (FX: 115/80) (RX+: 185/125)*10:00 CapRead More