Strength: Snatch ComplexE3MOM 151 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat (Max. Effort) Conditioning: 5-10-15-20-25-20-15-10-5Kettlebell Swings (24/16)Kettlebell Front Squat (24/16) Finisher: 5 MinutesMax Distance Farmers WalkRead More

Strength: Back SquatE3MOM 15Set 1: 4@80-85%Set 2: 4@80-85%Set 3: 4@80-85%Set 4: 4@85-90%Set 5: 4@85-90% Conditioning: 5 Rounds12 Toes-to-Bar (Fx: 9)15 Push-ups50 Double Unders (Fx: 30)Read More

5:45 PMSkills Clinic with Brandon. Toes-to-bar! Strength: E2MOM 163 Touch-and-Go Power Cleans (Max. Effort) Conditioning: AMRAP 15600m Run15 Deadlifts (185/125)(Fx: 135/95)Read More

Overview of the Week WODsEventsMonday“Fight Gone Bad”TuesdayPower CleansSkills Clinic (5:45 pm)WednesdayBack SquatsThursdaySnatch ComplexFridayMuscle-UpsSaturdayDeadliftsFree Beginner CrossFit Class (11:00 am)SundayJerk Complex BJ’s Final Saturday Squad! Conditioning: “Fight Gone Bad”Three Rounds, 1 minute per stationWall balls (20/14)Sumo Deadlift High-Pull (75/55)Box Jump (24/20)Push Press (75/55)Calorie RowRest Compare to February 11, 2017. Finisher: 1 Mile RunRead More

Strength: Deadlift4×4@80-85%1×4@85-90% Rest 2-3 minutes between sets. Conditioning: 3 Giant Sets8-12 Ring Row Tempo (3013)8-12 Strict Ring Dips0:30-0:45 GHD Hip Extension Hold or Weighted High PlankRead More

Strength: For Time10 Hang Power Snatches (95/65) (Fx: 75/55)20 Air Squats40 Double-Unders Rest 1:00 10 Power Snatches (115/80) (Fx: 95/65)20 Toes-to-Bar40 Double UndersRest 1:0010 Squat Snatches (135/95) (Fx: 115/80)20 Push-ups40 Double-Unders Conditioning: 5 RoundsHigh Plank 30 secs. weighted/ 30 secs. unweightedDirectly intoMax Unbroken Push-upsRest 2 minutes between rounds.Read More

Strength: Clean & Jerk ComplexE3MOM 211 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + Split Jerk (ME) Conditioning: For Time30 Reverse Back Rack Lunges (135/95) (Fx: 95/65)30 Abmat Situp20 Reverse Back Rack Lunges (135/95) (Fx: 95/65)40 Abmat Situp10 Reverse Back Rack Lunges (135/95) (Fx: 95/65)50 Abmat Situp Finisher: For Time30/25 Cal...Read More

Strength: Back SquatE3MOM 15Set 1: 4@75-80%Set 2: 4@80-85%Set 3: 4@80-85%Set 4: 4@80-85%Set 5: 4@85-90% Conditioning: 400m Run21 Deadlifts (115/80) (Fx: 95/65)15 Overhead Squats (115/80) (Fx: 95/65)9 Bar Muscle-ups400m Run18 Deadlifts (115/80) (Fx: 95/65)12 Overhead Squats (115/80) (Fx: 95/65)6 Bar Muscle-ups400m Run Time Cap: 18 minutesRx+: 135/95Read More

6:30 PMFunctional Movement for Pelvic Health Seminar. DETAILS >> Strength: E2MOM 203 Power SnatchesSet 1: 60%Set 2: 65%Set 3: 70%Set 4: 75%Set 5: 75%Set 6: 80%Set 7: 80%Set 8: 85%Set 9: 85%+Set 10: 85%++ Conditioning: AMRAP 340/35 Cal Row (Fx: 30/25)Max Alternating Dumbbell Snatches (50/35) (Fx: 35/20)Rest 3:00AMRAP 330 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)Max...Read More

5:45 PMSkills Clinic with Brandon. Handstand push-ups and handstand walks! Flex on the Mall Squad! Conditioning: “Filthy Fifty”For Time50 Box Jumps (24/20)50 Jumping Pull-ups50 Kettlebell Swings (16/12)50 Walking Lunges50 Knee-To-Elbows50 Push Presses (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50 Double-Unders Compare to June 18, 2018.Read More