StrengthEvery 1:30, 4 Rounds1) 4-6 Sandbag Over the Shoulder2) 100′ Forward Sled Pull3) 150′ Double Kettlebell Farmer’s Carry ConditioningAMRAP 12 w/ Partner – Alternate Movements12 Russian Kettlebell Swings12 Goblet Lunges48 Double Unders (FX: 36 OR Singles)*KB: (24/16) (FX: 16/12) (RX: 32/24)Read More

ConditioningAMRAP 24250/200m Row12 Handstand Push-Ups (FX: 1 Abmat OR 8) (RX+: Strict OR 3″/2″ Deficit)200m Run3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)*RX/RX+ Min: 4 Rounds Cooldown1:00 on, :10 off1) Wrist Stretching on Floor2) Downward Dog to Seal Pose3) Bar Hang w/ Feet on Floor4) Calf Stretch w/ Rig5) Calf Stretch w/ RigRead More

Today is the LAST DAY to buy Caps Tickets!Carolina Hurricanes at Washington Capitals on April 10 at 7:30 PMDetails Here! StrengthEvery 2:30, 5 Rounds3 High Hang Power Clean1-2) 60-65%3-4) 65-70%5) 70-75%*Hold onto bar b/t reps Conditioning5 Rounds for Time:5 Deadlifts (225/155) (FX: 155/105) (RX+: 315/225)10 Box Jumps (24/20)20 Wall Balls (20/14)*12:00 CapRead More

StrengthIn 15:00,Establish 5RM Push Press*Reset b/t reps ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2-3)AMRAP40 Double Unders (FX: 25 OR Singles)10 Shoulder to Overhead (95/65) (FX: 75/55) 4) Rest*RX/RX+ Min: 4 RoundsRead More

StrengthEvery 2:30, 5 Rounds3 Power Snatch1) 65-70% (of 1RM Squat Snatch)2-3) 70-75%4-5) 75-80%*Reset b/t reps Conditioning3 Rounds for Time:12 Toes to Bar (FX: 9 OR Hanging Leg Raises)6 50′ Shuttle Runs12 Alternating Dumbbell Snatch (50/35) (FX: 35/20)6 Bar Muscle-Ups (FX: 3 OR Chest to Bar Pull-Ups) (RX+: Ring)6 50′ Shuttle Runs12 Alternating Dumbbell Snatch (50/35)...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdaySnatchWednesdayPush PressThursdayCleanDeadline for Caps Tickets!FridayLong ConditioningSaturdayOdd Object, Partner WODSundayConditioning Intervals StrengthEvery 3:00, 5 SetsFront Squat1-3) 8 @50, 55, 60%4-5) 6 @65, 70% Superset Accessory (3+ out of 5)15/15 Banded Lateral External Rotation w/ Rig Conditioning4 Rounds for Time:15 Calorie Row (FX: 10)15 Line Facing Burpees (FX: 10)*10:00 Cap*RX+: 5 RoundsRead More

ConditioningAMRAP 156 Strict Pull-Ups (BW / Red Band) (FX: Kipping) (RX+: 10lbs / Strict)6 50′ Shuttle Runs9 Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit)18 Bodyweight Walking Lunges*RX/RX+ Min: 5 Rounds Skies Out, Bi’s/Tri’s OutEvery 1:30, 3 Rounds1) 10 Double Dumbbell Bicep Curls2) 20 Banded Tricep Pulldown3) 30 Underhand Banded PullapartsRead More

Seventh Heaven, today! 7:15 AMDeadline to order your Shaker Bottle is TOMORROW (Sunday!) CLICK HERE TO ORDER! Squad WOD3 Rounds of 9:00 on, 3:00 off – w/ Partner, Alternate RoundsAMRAP 9P1) 15 Burpees (FX: 10)P2) AMRAP Calorie Row AMRAP 9P1) 30 Wall Balls (20/14) (FX: 20)P2) AMRAP Calorie Bike AMRAP 9P1) 60 Double Unders (FX:...Read More

StrengthEvery 2:00, 3 Rounds1) 16 Goblet Box Step Ups (24/20)2) 4 Sandbag Over the Shoulder + 100′ Sandbag Bear Hug Carry3) 20/20 Banded Wrist Flexion w/ Rig ConditioningAMRAP 84-8-12-16, etc.Box Jumps (24/20)Sit-UpsHang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)*RX/RX+ Min: Complete Round of 16Read More

StrengthEvery 1:30, 3 Rounds1) 100′ Double Dumbbell Overhead Carry2) 10/10 Single Dumbbell Row w/ Pause at Top3) :30/:30 Side Plank Conditioning4 Rounds for Time:16/12 Calorie Row16 Lateral Burpees Over Bar8 Shoulder to Overhead (145/100) (FX: 105/75) (RX+: 165/115)*14:00 CapRead More