Adjusted Schedule! SQUAD WOD: 8 AM and 9 AM Strongman Seminar with Cody Abell: 10 – 2 PM What: Come learn to lift a log and circus dumbbell! This will be an interactive seminar that includes working out. Cost: $45 (cash or venmo welcome at the door) Who: All are welcome to join! No experience...Read More
StrengthEvery 3:00, 4 Sets10 Deadlifts (55-60%) Superset Accessory (3+ out of 4 sets)15/15 Side Lying External Rotation ConditioningAMRAP 12250/200m Row (FX: 200/150m)12 Hang Power Cleans (115/80) (FX: 95/65) (RX+: Unbroken, 135/95)12 Bar Facing BurpeesRead More
Join us for Core-Flex tonight at 5:45 PM! Today we will do a core blast, work on overhead stability, and add some extra mobility for our lower body! ConditioningEMOM 211) 60 Double Unders (FX: 40)2) 18/14 Calorie Ski (FX: 16/12)3) 60 Double Unders (FX: 40)4) 18/14 Calorie Bike (FX: 16/12)5) AMRAP Bar Muscle-Ups (FX: Chest...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
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