StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Box Step Ups (24/20)2) 12 Hip Thrust w/ Pause at Top3) :45-1:00 Plank (High/Weighted) ConditioningAMRAP 105-10-15-20, etc.Box Jump Overs (24/20)Wall Balls (20/14)Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*RX/RX+ Min: Complete round of 20Read More

StrengthEvery 3:00, 6 Sets1-3) 3-Position Power Snatch (55, 60, 65% of 1RM Snatch)4-6) 3 Power Snatch (70, 75, 80%)*3-Positions – Floor, Hang, High Hang; hold onto the bar b/t reps*Reset b/t reps during sets 4-6 ConditioningFor Time:150 Double Unders (FX: 100 OR Single Unders)10 Snatch (165/115) (FX: 115/80) (RX+: 185/125)*8:00 CapRead More

StrengthIn 20:00Buld to 6RM Front Squat ConditioningAMRAP 105 Pull-Ups10 Push-Ups15 Air Squats*FX: Jumping Pull-Ups, Push-Ups on Knees*RX+: 10 RoundsRead More

ConditioningAMRAP 12 w/ Partner – Split Reps Any Way30 Calorie Bike30 Calorie Ski100m Team Run Rest 6:00 AMRAP 12 w/ Partner – Split Reps Any Way30 Calorie Row30 Lateral Burpees Over Rower100m Team Run*FX: 20 Calories (all machines), 20 Burpees (can step over)*Score: Total Calories/Reps Cooldown1:00/1:00 Pigeon Pose1:00/1:00 Single Leg Forward Fold1:00 Saddle PoseRead More

Weekly OverviewEvents/ClassesMondayClean and JerkTuesdayPartner ConditioningWednesday6RM Front SquatThursdaySnatchFridayStep Ups, Hip Thrusts, CoreSaturdaySquad WODSundayGymnastics Push, Barbell Pull StrengthEvery 3:00, 5 Sets1 Power Clean + 1 Hang Power Clean + 2 Split Jerk1-2) 70-75%3-4) 75-80%5) 80-85%*Hold onto bar b/t reps ConditioningFor Time:21-15-9Hang Power Clean (95/65) (FX: 75/55) (RX+: 115/80)Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)Toes to Bar...Read More

Conditioning5 Rounds of 4:00 on, 2:00 off400m Run (FX: 300m)into…AMRAP20 Goblet Reverse Lunges (35/20) (FX: 25/15)20 Sit-Ups20 Wall Balls (20/14) (FX: 14/10)*Continue AMRAP from where you left off Cooldown1:00/1:00 Couch Stretch1:00/1:00 Pigeon Pose1:00 Saddle PoseRead More

Join us at 9 AM for Coach Ryan’s send-off WOD, 9 AMJoin us so we can thank her and show her love before as she heads to Florida for her next chapter!Book Club will be meeting at Shipgarten (7581 Colshire Drive) at 2PM today! All are welcome, whether or not you have read the most...Read More

ConditioningEvery 1:30, 4 Rounds1) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)2) AMRAP Calorie Ski3) Rest4) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)5) AMRAP Calorie Bike6) Rest*RX/RX+ Minimum: 145/110 Calories Cooldown1:00/1:00 Single Leg Forward Fold2:00 Frog PoseRead More

StrengthEvery 3:00, 5 Sets5 Push Press1-2) 55-60% of 1RM CJ3-4) 60-65%5) 65-70%*Reset b/t reps ConditioningAMRAP 1220-40-60′..etc.Handstand Walk (FX: 2-4-6 Wall Walks) (RX+: Unbroken 20′ Increments)Single Dumbbell Overhead Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50)15 Sit-Ups after each round*RX/RX+ Min: Round of 40′ + 60′ Handstand WalkRead More

StrengthEvery 3:00, 5 Rounds3 Hang Power Clean1-2) 65-70% of 1RM CJ3-4) 70-75%5) 75-80%*Hold onto bar b/t reps ConditioningFor Time:15-12-9-6-3Deadlifts (155/105) (FX: 115/80) (RX+: 205/145)Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)30 Double Unders after each round (FX: 20 OR Single Unders)*12:00 CapRead More