StrengthEvery 2:00, 3 Rounds1) 12 Bent Over Row2) 15/15 Side Lying External Rotation3) Accumulate :30-:45 L-Sit Hold*L-Sit: Parallettes, Ring Support Hold, Box Support Hold, Seated Hold ConditioningAMRAP 93-6-9-12-15, etc.Toes to Bar (FX: Hanging Knees to Chest)Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Read More

StrengthEvery 2:00, 8 Sets1-2) 1 High Hang Squat Clean + 1 Squat Clean (↑)3-4) 1 Hang Squat Clean + 1 Squat Clean (↑)5-8) 2 Squat Clean (↑) Conditioning10 Rounds for Time20 Double Unders10 Jump Squats1 Power Clean (195/135) (FX: 145/100) (RX+: 235/160)*12:00 CapRead More

Build your core strength with Ab Attack at 5:45 PM tonight! ConditioningEvery 2:00, 3 Rounds1) 500/400m Ski (FX: 400/300m) (RX+: 550/450m)2) 500/400m Row (FX: 400/300m) (RX+: 550/450m)3) 200m Run (FX: 100m) + AMRAP Burpee Box Jump Overs (24/20)4) Rest*Score is total Burpee Box Jump Overs Post WOD CooldownSaddle PoseForward Fold/StraddleCrossbody Banded Shoulder StretchRead More

StrengthEvery 1:30, 5 Rounds1) 1 Muscle Snatch + 1 Power Snatch + 1 Overhead Squat (↑)2) 3 Muscle-Up Transitions (Bar or Ring) (FX: 6 False Grip Ring Rows) ConditioningFor Time:9-7-5Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)Squat Snatch (135/95) (FX: 115/80)*RX+: “Amanda” Compare to 2/8/22*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayHip Thrusts/Dumbbell PressTuesdaySnatch/Muscle-Up DevelopmentWednesdayConditioning IntervalsAb Attack at 5:45 PMThursdayCleanFridayBent Over Row/Shoulder HealthSaturdaySquad WODSeventh Heaven Comp WOD at 7:15 AMZac and Mariah Farewell Hike at Scott’s Run at 12 PMSundayBench Press StrengthEvery 2:00, 4 Rounds1) 6/6 X33-Tempo Half Kneeling Single Dumbbell Press2) 12 Hip Thrusts (↑, start around 50-55% of Back Squat)*X33-Tempo – 3s pause...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Goblet Box Step Ups (24/20)2) :30 Weighted Plank + :30 Plank3) 15/15 Side Lying External Rotation Conditioning4 Rounds of :30 on/:15 off1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)2) AMRAP Box Step Ups (24/20)3) Rest4) RestRead More

Partner WODFor Time w/ Partner – Split Reps Any Way50 Wall Balls (20/14)40 Toes to Bar (FX: 30)30 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)20 Burpees Over Bar10 Rope Climbs (FX: 6)20 Burpees Over Bar30 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)40 Toes to Bar (FX: 30)50 Wall Balls (20/14)*30:00 CapRead More

Happy St. Patrick’s Day! StrengthEvery 2:00, 6 Sets1-3) 3 33X-Tempo Overhead Squat (60-65% 1RM Snatch)4-6) 3 31X-Tempo Overhead Squat (65-70%) Conditioning4 Rounds of 3:00 on/1:00 off42 Double Unders (FX: 28)7 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)14 Hand Release Push-Ups (FX: Push-Ups)7 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)Read More

ConditioningEvery 1:30, 4 Rounds1) 24/18 Calorie Row (FX: 20/15) (RX+: 30/22)2) 80′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50) + AMRAP Sit-Ups3) Rest*Score is total Sit-Ups Finisher2-3 Rounds for Quality10 Cossack Squats w/ Rig15/15 Banded Clamshells Optional Post-WOD Cooldown1:00-2:00 Seal Pose1:00-2:00 Saddle Pose1:00-2:00 Straddle w/ RigRead More

Looking to improve your Rope Climbs? Come learn about J-Hook technique and Rope Climb efficiency with Coach Kevin at tonight’s 5:45 PM Skills Clinic! StrengthEMOM 101) 3 Push Press (↑), start at 50-55% 1RM CJ)2) 15 Underhand Banded Pullaparts*Reset each time on Push Press; no Touch and Go Rest 2:00 EMOM 54-6 Strict Handstand Push-Ups...Read More