WOD

StrengthEvery 1:30, 5 Rounds1) 3 Max Height Strict Pull-Up w/ 3s Eccentric (FX: Banded) (RX+: Weighted)2) 2 Hang Power Clean (↑)*Hold onto bar between Clean... Read More

Interested in learning more about Ring Muscle-Up progressions and technique? Come join Coach Kevin for Skills Clinic tonight at 5:45pm! StrengthEvery 2:30, 6 Sets1-3) 5... Read More

StrengthEMOM 101) 2 Push Press + 1 Push Jerk (↑, start at 55-60% 1RM CJ)2) 15 Underhand Banded Pullaparts*Reset each time on Push Press/Push Jerk;... Read More

Weekly Overview Events/Classes Monday Agility Ladder & Sandbags Tuesday Push Press/Jerk & Handstand Development Wednesday Back Squat & Lunge Ring Muscle-Up Skills Clinic at 5:45... Read More

StrengthEvery 2:30, 6 Sets1-3) 5 31X-Tempo Bench Press (65-70%)4-6) 15 Dumbbell Bench Press + :15 Ring Row Hold ConditioningAMRAP 12200m Run2 Rope Climbs (FX: 1)... Read More

Coach Zac and Mariah will be moving to Idaho next week. We will miss them dearly but we are so excited for them and their... Read More

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... 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... Read 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)... Read 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... Read More