Rowing Skills Clinic, TONIGHT at 5:45 PM Looking to improve your rowing technique? Coach Elizabeth, a former D1 rower, will be leading a Rowing Skills Clinic tonight at 5:45 PM! Reserve your spot now! StrengthEvery 3:00, 5 Sets1) 3 Front Squats (85-90%) (FX: 5@75%)3) 2 Front Squat (90-95%) (FX: 3@80%)4-5) 1 Front Squat (95-105%) (FX:...Read More

Photo by Anthony Ledesma StrengthEvery 3:00, 4 Sets1) 5 Bench Press (80-85%)2-3) 3 Bench Press (85-90%)4) AMRAP Bench Press (65%) ConditioningEMOM 161) 18/13 Calorie Ski (FX: 16/12) (RX+: 20/15)2) 18/13 Calorie Row (FX: 16/12) (RX+: 20/15)3) AMRAP 25′ Shuttle Runs4) RestRead More

Weekly OverviewEvents/ClassesMondaySquat SnatchTuesdayBench PressWednesdayFront Squat5:45 PM: Rowing Skills Clinic with Coach ElizabethThursdayDumbbell Cycling &Gymnastics DevelopmentFridayFunctional BodybuildingSaturdaySquad WODPelvic Floor Clinic @ 11 AMSundayFunctional Bodybuilding StrengthEvery 2:00, 8 Sets1-4) 1 Power Snatch + 1 Squat Snatch (↑, start at 65-70% 1RM Snatch)5-8) 2 Squat Snatch (↑) ConditioningAMRAP 88 Toes to Bar (FX: 6)6 Alternating Dumbbell Squat Snatch...Read More

Conditioning6:00 on/2:00 offAMRAP 612/8 Calorie Row (FX: 9/6)10 Burpees Over Rower AMRAP 612/8 Calorie Ski (FX: 9/6)10 Box Jumps (24/20) AMRAP 612/8 Calorie Bike (FX: 9/6)10 Russian Kettlebell Swings (32/24) (FX: 24/16) AMRAP 612 25′ Shuttle Run10 Sit-UpsRead More

Happy New Year’s Eve! Seventh Heaven: 7:15 AMSquad WOD: 9 & 10 AM 12 Rounds w/Partner, Alternate Rounds:In 30:00… 200/150m Row (FX: 150/100m) 10 Power Cleans 10 Push Press *Alternate max calorie row intervals EMOM with any time left over* Weights: (115/80) (FX: 95/65) (RX+: 135/95)Read More

Photo by Anthony Ledesma StrengthEvery 3:00, 5 Sets1-3) 5 Bench Press (80-85%)4-5) 8 Pause Bench Press (60-65%) Superset Accessory1-3) 30 Tibialis Raises ConditioningAMRAP 1012 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)12 Hand Release Push-Ups (FX: Push-Ups)24 Jump Switch Lunges (RX+: 2″ Deficit)Read More

StrengthEvery 3:00, 5 Sets1) 5 Front Squats (80-85%)2-3) 3 Front Squats (85-90%)4-5) 10 Front Squats (55-60%) Conditioning2 Rounds for Time:80 Double Unders (FX: 60) (RX+: 100)25 Toes to Bar (FX: 20) (RX+: 30)*9:00 CapRead More

Photo by Anthony Ledesma StrengthEvery 3:00, 5 Rounds4-8 Strict Handstand Push-Ups (FX: Pike/Box) (RX+: Deficit)1-3 Short Legless Rope Climbs (FX: 1-3 Rope Climbs/Development) (RX+: 1-3 Legless) ConditioningAMRAP 1215/10 Calorie Row (FX: 12/8)20 Sit-Ups20′ Handstand Walk (FX: 3 Wall Walks) (RX+: 40′)Read More

StrengthEvery 3:00, 4 Sets1) 5 Deadstop Deadlift (75-80%)2-4) 3 Deadstop Deadlift (80-85%) Superset Accessory1-4) 20 Underhand Banded Pullaparts ConditioningEvery 1:30, 2 Rounds1) 30/21 Calorie Bike (FX: 24/18) (RX+: 36/24)2-3) AMRAP8 Burpee Box Jump Overs (24/20)12 Russian Kettlebell Swings (24/16) (FX: 16/12) 4) Rest*Continue where you left off in the previous roundRead More

WOD SCHEDULE 9am, 10am, 3pm Photo by Anthony Ledesma Weekly OverviewEvents/ClassesMondayCrossFit Open 22.3 RetestTuesdayDeadliftWednesdayGymnastics DevelopmentAb Attack at 5:45 PMThursdayFront SquatFridayBench PressSaturdaySquad WOD7th Heaven at 7:15 AMSundayLong Conditioning Intervals CrossFit Open 22.3For Time:21 Pull-Ups (FX: Jumping Pull-Ups)42 Double Unders (FX: Single Unders)21 Thrusters (95/65) (FX: 65/45)18 Chest to Bar Pull-Ups (FX: Pull-Ups)36 Double Unders (FX: Single...Read More