Thursday, May 2, 2024
Strength/Skill3 Rounds of :45 on/:15 off1) 10 Cossack Squats2) 10 Spanish Squats3) 40-60 Crossover Single Unders OR Speed Steps4) 15-20 Hollow Rocks Conditioning3 Rounds for... Read More
Wednesday, May 1, 2024
Join us for Core-Flex tonight at 5:45 PM! StrengthEvery 2:00, 5 Sets3-Position Power Snatch1-3) 65-70%4-5) 70-75%*High Hang, Hang, Floor*Hold onto bar between reps Conditioning4 Rounds... Read More
Tuesday, April 30, 2024
StrengthIn 15:00Establish 3RM Back Squat FX:Every 3:00, 5 Sets5 Back Squats1) 65-70%2) 70-75%3-5) 75-80% ConditioningAMRAP 93 Hang Squat Cleans (155/105) (FX: 115/80) (RX+: 185/125)9 Box... Read More
Monday, April 29, 2024
Weekly Overview Events/Classes Monday Push Press, Split Jerk Tuesday 3RM Back Squat (FX: 5×5) Wednesday Snatch 5:45pm Core Flex Thursday Long Conditioning Friday Upper Body Bodybuilding... Read More
Sunday, April 28, 2024
POWER YOGA with Sarah at 8 AM!Non-Members are welcome to join for $10 Yoga Drop-Ins! StrengthEvery 1:30, 4 Rounds1) 6-8 Tempo Bent Over Row2) 6-8... Read More
Saturday, April 27, 2024
Seventh Heaven – Comp Class 7:15 – 9 AM! Join us for a fun “Mr. & Mrs. Daniela Baby WOD” in Squad WOD today! Both... Read More
Friday, April 26, 2024
StrengthEvery 3:00, 5 Sets5 31X-Tempo Bench Press1-2) 60-65%3-4) 65-70%5) 70-75%*3s down, 1s pause at chest Superset (3 out of 5):10 Prone PVC Press ConditioningAMRAP 10100m... Read More
Thursday, April 25, 2024
StrengthEvery 2:30, 6 Sets2 Hang Power Snatch + 1 Overhead Squat1-3) 70-75% (of 1RM Snatch)4-6) 75-80%*Hold onto bar between reps ConditioningEMOM 121) 20/15 Calorie Row... Read More
Wednesday, April 24, 2024
StrengthEvery 2:00, 3 Rounds1) 10/10 Back Rack Split Squat (30-40% of 1RM Back Squat)2) 15/15 Side Plank Hip Touch ConditioningFor Time:4-8-12-16-20Single Dumbbell Box Step Ups... Read More
Tuesday, April 23, 2024
Conditioning4 Rounds for Time:400m Run (FX: 300m)500/400m Row (FX: 400/300m)3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)60 Crossover Single Unders (FX: 40) (RX+: 80)*36:00 Cap... Read More