By

Scinju
Working on your Rope Climbs? Join Coach Kevin for his Skills Clinic today at 5:45 PM! Weekly OverviewEvents/ClassesMondayLong ConditioningKipping/Butterfly Pull-ups Clinic at 5:45 PMTuesdayBack SquatWednesdaySnatchThursdayDeadliftFridayHandstand PracticeSaturdaySquad WODSundayHip Thrusts/Core ConditioningEMOM 241) 15/10 Calorie Row (FX: 12/8)2) 10 Burpees (FX: 8) (RX+: 12)3) 15/10 Calorie Ski (FX: 12/8)4) 50 Double Unders (FX: 35) (RX+: 70)5) 15/10 Calorie...
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StrengthEvery 3:00, 4 Sets8 Bench Press (↑)12 Dumbbell Bicep Curl ConditioningAMRAP 1230 Jump Squats (FX: 20)15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)15 Push-Ups (FX: 10) (RX+: Hand-Release Push-Ups)
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Squad WOD! Good Luck to all our teams competing at the MACCFest Competition! Conditioning With a Partner, split reps however you want!AMRAP 2460/45 Calorie Row (FX: 40/30)60 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)60 Sit Ups60 Single Dumbbell Push Press (50/35) (FX: 35/20) (RX+: 70/50)
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Schedule Update: Your coaches are competing at the MACCFest Competition all weekend! Friday 6:30 PM WOD is cancelled. StrengthIn 14:00Establish Heavy Complex: 2 Front Squat + 1 Split Jerk FX: Every 2:00, 7 Sets1-3) 1 Front Squat + 2 Split Jerk w/ 3s Pause in Split (↑)4-7) 1 Front Squat + 2 Split Jerk (↑)...
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StrengthEvery 2:00, 4 Rounds1) 4-8 Strict Chest to Bar Chin-Up (FX: Banded) 2) 3 Ring Muscle-Up Transitions + 3 Ring Dips(FX: 3 False Grip Ring Rows + 3 Ring Muscle-Up Transitions) RX+: 1-3 Strict Ring Muscle-Ups ConditioningAMRAP 1012 Toes to Bar (FX: 8)8 Burpee Box Jump Overs (30/24) (FX: 24/20)2 Rope Climb (FX: 1) (RX+:...
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Join Coach Mariah for Ab Attack tonight at 5:45 PM!A stronger core means heavier deadlifts! StrengthEvery 3:00, 5 SetsRX: 2 Deadlifts (Sets 1-3: 80-85%, Sets 4-5: 85-90%)FX: 5 Deadlifts (Sets 1-3: 70-75%, Sets 4-5: 75-80%) Superset Accessory3 out of 5 sets: 15 Straight Arm Banded Pulldowns Conditioning3 Rounds of 2:00 on/2:00 off200m Run250/200m Row (FX:...
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StrengthIn 14:00Establish 2RM Squat Snatch FX: Every 2:00, 7 Sets1-3) 2 Power Snatch + 1 Overhead Squat (↑)4-7) 2 Squat Snatch + 1 Overhead Squat (↑) Conditioning4 Rounds for Time:16 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Unbroken)64 Double Unders (FX: 48)4 Bar Muscle-Ups (FX: Chest...
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Weekly OverviewEvents/ClassesMondayBack SquatTuesday2RM SnatchWednesdayDeadliftAb Attack at 5:45 PMThursdayStrict GymnasticsFridayFront Squat + Split Jerk6:30 PM WOD CancelledSaturdaySquad WODMACC Fest!SundayBench Press/Bicep Curls StrengthEvery 3:00, 5 SetsRX: 2 Back Squats (Sets 1-3: 80-85%, Sets 4-5: 85-90%)FX: 5 Back Squats (Sets 1-3: 70-75%, Sets 4-5: 75-80%) Superset Accessory3 out of 5 sets: 10 Prone Swimmers ConditioningEvery 1:30, 3 Rounds...
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StrengthEvery 1:30, 4 Rounds1) 2 Touch and Go Rope Climbs (FX: Rope Climb Development) (RX+: 1- 2 Legless)2) 6-10 Pike/Box Handstand Push-Ups (RX+: Strict Handstand Push-Ups)3) 6/6 X33-Tempo Single Dumbbell Row ConditioningAMRAP 8250/200m Row (FX: 200/150m) (RX+: 300/250m)50 Double Unders (FX: 35) (RX+: Unbroken)10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
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Join us today at 9AM to kick off Breast Cancer Awareness Month as we host Barbells For Boobs! Heat 1 Start: 9:30 AMHeat 2 Start: 10:00 AMEveryone is welcome! All $25 drop-in fees will go directly to BFB. Raffle prizes, Breakfast and a Mimosa Bar! HOW CAN I DONATE?Purchase raffle tickets (cash or venmo) at...
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