Weekly OverviewEvents/ClassesMondaySplit JerkTuesdayBack SquatWednesdayConditioning/Gymnastics IntervalsCore Flex at 5:45 PMThursdayDeadliftFridayOverhead SquatSaturdaySquad WODStrongman Seminar with Cody Abell at 10 AMSundayUpper Body Push/Pull StrengthEvery 2:00, 6 Sets2 Split Jerk w/ 5s Pause in Split + 1 Split Jerk1-3) 65-70% of 1RM CJ4-6) 70-75% ConditioningAMRAP 1220 Sit-Ups5 Wall Walks (FX: 3) (RX+: 2 Hand Release Push-Up into each Wall...Read More

StrengthEvery 2:00, 3 Rounds1) 8/8 Row in High Plank2) 100′ Sandbag Bear Hug Carry3) 50’/50′ Banded Farmer’s Carry ConditioningAMRAP 10200m Run50 Double Unders (FX: 30)10 Chest to Bar Pull-Ups (FX: Pull-Ups)Read More

We are only ONE WEEK away from our Strongman Seminar – taught by “The World’s Strongest Tattooer” Cody Abell! He will be teaching us how to use the Log and the Circus Dumbbell. Register by signing up on this Google Spreadsheet! Squad WODEvery 1:30, 3 Rounds w/ Partner – Split Reps Any Way1) 32/24 Calorie...Read More

StrengthEvery 2:00, 8 Sets1-4) 1 High Hang Power Clean + 1 Hang Power Clean + 1 Front Squat (↑, start at 60-65% 1RM CJ)5-8) 1 High Hang Squat Clean + 1 Hang Squat Clean (↑)*Hold onto bar between reps ConditioningAMRAP 824 Box Jumps (24/20)24 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)Read More

StrengthEvery 3:00, 4 Sets10 Bench Press (60-65%) Superset Accessory (3+ out of 4 sets)10/10 Side Lying Shoulder Flexion ConditioningFor Time:100-200-300-400m Run5 Kipping Complexes after each run*14:00 Cap *Kipping Complex (RX/RX+ must be unbroken)1 Toes to Bar + 1 Bar Muscle-Up + 1 Bar Dip(FX: 1 Toes to Bar + 1 Pull-Up + 1 Chest to...Read More

Looking to improve your Rope Climbs and J-Hook technique? Come join the Rope Climb Skills Clinic at 5:45 PM tonight! StrengthEvery 3:00, 4 Sets10 Deadlifts1-2) 50-55%3-4) 55-60% Superset Accessory (3+ out of 4 sets):15-:20 Ring Row Hold Conditioning4 Rounds for Time:10 Burpees Over Bar10 Front Rack Lunges (135/95) (FX: 95/65) (RX+: 155/105)250/200m Row (FX: 200/150m)...Read More

StrengthIn 15:00Establish 1RM Push Press ConditioningAMRAP 1215 Handstand Push-Ups (FX: 10) (RX+: 2″/1″ Deficit)45 Sit-Ups135 Double Unders (FX: 90)Read More

Weekly OverviewEvents/ClassesMondayBack Squat“Helen” Benchmark WODTuesday1RM Push PressWednesdayDeadliftRope Climb Skills Clinic at 5:45 PMThursdayBench PressFridayCleanSaturdaySquad WODSundaySandbags, Core/Stability StrengthEvery 3:00, 4 Sets10 Back Squats1-2) 50-55%3-4) 55-60% Superset Accessory (3+ out of 4 sets)15 Banded High Pulls “Helen”3 Rounds For Time400m Run21 Kettlebell Swings (24/16)12 Pull-Ups*Compare to 3/30/22Read More

StrengthEvery 2:00, 3 Rounds1) 15 Seal Row2) 2/2 Turkish Get Ups3) 15/15 90/90 Hip Internal Rotation Lift Off ConditioningAMRAP 816/12 Calorie Row (FX: 12/9)16 Jump Switch Lunges16 Box Jump Overs (30/24) (FX: 24/20)Read More

Join us for Seventh Heaven at 7:15 AM! Squad WOD4 Rounds for Time:200m Team Run30 Toes to Bar (FX: 20)4 DT Complexes (135/95) (FX: 95/65) (RX+: 155/105, Unbroken)*Barbell Complex: 5 Deadlifts + 5 Hang Cleans + 5 Push Jerks*28:00 CapRead More