Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE! StrengthEvery 3:00, 4 Sets6 Back Squat (65, 70, 75, 80%) Conditioning3 Rounds for Time:250/200m Row20 Toes to Bar (FX: 15 OR Hanging Leg Raises)10 Front Squats (185/125) (FX: 135/95) (RX+: 225/155)*14:00 CapRead More

StrengthEvery 2:00, 6 Sets1-3) 1 High Hang Power Snatch + 1 Power Snatch (↑, start at 45-50% of 1RM Squat Snatch)4-6) 1 Hang Power Snatch + 1 Power Snatch (↑)*Reset b/t reps ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2-3)AMRAP75 Double Unders (FX: 50 OR Single Unders)15 Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)4)...Read More

Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE! StrengthEvery 1:30, 4 Rounds1) 10 30X-Tempo Dumbbell Bench Press (3s down)2) 10 Feet Elevated Ring Rows Strength4 Rounds of :45 on, :15 off1) 18/14 Calorie Bike (FX: 14/11) (RX+: 20/15)2) AMRAP 50′ Shuttle...Read More

Weekly OverviewEvents/ClassesMonday“12 Days of Christmas”Holiday WOD (v2.0)TuesdayBodybuilding Press, Gymnastics Pull WednesdaySnatchThursdayBack SquatFridayConditioning Intervals5:30/6:30 PM Classes Cancelled for Coaches Christmas Dinner!SaturdaySquad WODSundayLower Body, Core “12 Days of Christmas Vol. 2”For Time:1 Wall Walk2 Goblet Squats (32/24) (FX: 24/16)3 Deadlifts (135/95) (FX: 95/65) (RX+: 155/105)4 Wall Balls (20/14)5 Hang Power Clean (135/95) (FX: 95/65) (RX+: 155/105)6 Toes to Bar7...Read More

StrengthEvery 2:00, 3 Rounds1) 16 Front Rack Reverse Lunges (35-40% of 1RM Front Squat)2) 12/12 Single Leg Hip Thrusts ConditioningFor Time:500/400m Row (FX: 400/300m)100 Double Unders (FX: 70 OR Single Unders)20 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)500/400m Row (FX: 400/300m)100 Crossover Single Unders (FX: 70 OR Single Unders)20 Goblet Reverse Lunges (24/16) (FX: 16/12)...Read More

Squad WODAMRAP 14 w/ Partner – Split Reps Any Way28/21 Calorie Bike (FX: 21/16)28 Bench Press (95/65) (FX: 75/55) (RX+: 135/95)7 Rope Climbs (FX: 5) Rest 5:00 AMRAP 14 w/ Partner – Split Reps Any Way28/21 Calorie Row (FX: 21/16)28 Synchro Sit-Ups (FX: Non-Synchro)7 Sandbag Over the Shoulder (100/70) (FX: 5 OR 7 Power Clean...Read More

StrengthEvery 2:00, 3 Rounds1) 100’/100′ Mixed Dumbbell Overhead and Kettlebell Farmer’s Carry2) :30/:30 Weighted Side Plank ConditioningFor Time:15-12-9-6-3Box Jump Overs (24/20)Single Dumbbell Hang Snatch (Side A)Lateral Burpees Over Dumbbell/KettlebellSingle Dumbbell Hang Snatch (Side B)*Weights: (50/35) (FX: 35/20) (RX+: Kettlebell 24/16)*14:00 CapRead More

StrengthEvery 3:00, 5 SetsFront Squat1-3) 6 @70, 75, 80%4-5) 12 @45, 50% Superset Accessory (3+ out of 5)20/20 Banded Wrist Flexion w/ Rig ConditioningFor Time45/33 Calorie Bike (FX: 30/23) (RX+: 55/40) (1:00 Cap)10 50′ Shuttle Runs45 Wall Balls (20/14) (FX: 30) (RX+: 55)*8:00 CapRead More

Sign up for the Rowing Clinic tonight at 5:45 PM led by Coach Joey and Coach Elizabeth! StrengthEvery 3:00, 5 Sets5 Deadstop Deadlift1) 65%2-4) 70%5) 75% Superset Accessory (3+ out of 5)10 Prone Swimmers ConditioningAMRAP 9 – In Teams of 3, Split Calories in Any WayMax Calorie Ski*Score: Average Calories per personRead More

StrengthEvery 1:30, 6 Sets1 Strict Press + 1 Push Press + 1 Push Jerk (↑, start at 50% of 1RM Strict Press)*Touch and Go Conditioning4 Rounds for Time:250/200m Row45 Double Unders (FX: 30 OR Single Unders)15 Shoulder to Overhead (95/65) (FX: 65/45) (RX+: 115/80)30 Sit-Ups45 Double Unders (FX: 30 OR Single Unders)*20:00 CapRead More