Weekly OverviewEvents/ClassesMondayMuscle-Up DevelopmentTuesday“CrossFit Total”WednesdayConditioning Intervals5:45 PM – Kipping/Butterfly Pull-Up Skills ClinicThursdayHeavy Barbell Complex Post-MetconFridayFunctional BodybuildingSaturdaySquad WODSundayStrict Press, Push Press, Push Jerk StrengthEvery 2:00, 5 SetsRX+: 30 Ring Muscle-Ups for Time RX: 2-4 Ring Muscle-Ups OR Bar Muscle-Ups FX: 5 Banded Strict Chest to Bar Pull-Ups + 5 Ring Rows w/ 3s Pause at Top Conditioning3...Read More

StrengthEvery 1:30, 3 Rounds1) 10/10 Single Leg Single Dumbbell Romanian Deadlift (FX: Single Leg Toe Touch)2) 15 Banded Face Pulls + 15 Underhand Banded Pullaparts ConditioningEvery 1:30, 3 Rounds1) 18/14 Calorie Ski (FX: 16/12) (RX+: 21/16) + AMRAP Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)2) Rest3) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16) + AMRAP...Read More

AMRAP 25 w/ PartnerMax Calorie Row*Every 5:00 starting at 0:00, each partner will complete the following, waterfall style (I do PU, you do PU, etc.)-10 Hand Release Push-Ups (FX: Push-Ups)-15 Box Jumps (24/20)-20 Sit-UpsRead More

StrengthEvery 2:00, 8 Sets1-3) 1 Split Jerk + 4 Push Jerk in Split (↑, start at 30-35% of 1RM CJ)4-8) 2 Split Jerk (70-80%) ConditioningAMRAP 1010 Push Press (115/80) (FX: 95/65) (RX+: 135/95)10 Burpees Over Bar2 Rope Climbs after each round (FX: 1) (RX+: 1 Legless)Read More

Conditioning2 Rounds of 6:00 on, 4:00 offAMRAP20 Toes to Bar (FX: 15)50 Double Unders (FX: 35)10 Squat Cleans (155/105) (FX: 115/80) (RX+: 185/125) Post-Metcon Strength/Skill3 Rounds for QualityAccumulate :30-:45 L-Sit on Parallettes/Ring Support or Seated L-Sit Leg Lift30 Tibialis RaisesRead More

Ab Attack with Coach Mariah at 5:45 PM tonight! StrengthIn 15:00Establish 3RM Bench Press ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)2) AMRAP Handstand Walk (FX: Wall Walks)4) Rest*1 Rep = 6′ Handstand Walks (1 mat), 1 Wall WalkRead More

StrengthEvery 2:00, 6 Sets1-2) 3 33X-Tempo Back Squat (55-60%)3-4) 3 31X-Tempo Back Squat (65-70%)5-6) 3 Back Squat (75-80%)*33X – 3s descent, 3s pause, explode*31X – 3s descent, 1s pause, explode ConditioningFor Time:5-10-15-20-15-10-5Box Jump Overs (24/20)Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayPower SnatchTuesdayBack SquatWednesday3RM Bench Press5:45 PM – Ab AttackThursdayConditioningFridaySplit JerkSaturdaySquad WOD7:15 AM – Seventh HeavenSundayPrehab and Conditioning StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Power Snatch (↑, start at 60-65%)5-8) 1 Power Snatch + 1 High Hang Power Snatch (↑)*Hold onto bar between reps ConditioningAMRAP 812...Read More

Photo by Anthony Ledesma ConditioningEvery 2:00, 3 Rounds1) 30/22 Calorie Ski (FX: 24/18) RX+: 34/26) 2-3) AMRAP8 Goblet Box Step Ups (24/20) (24/16) (FX: 16/12) (RX+: 32/24)8 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)24 Double Unders 4) RestRead More

Have you signed up for the CrossFit Open!? Games.CrossFit.Com – $20 to join!Team Draft: Monday, February 13th! – Don’t wait! AMRAP 25 with a Partner Partner 1:300/250m Row (FX: 200/150m) Partner 2: 10 Power Cleans 10 Front Squats *5 synchro burpees over bar every time you switch!**Continue where partner left offBarbell: (95/65) (FX: 75/55) (RX+:...Read More