Come strengthen your core with Ab Attack tonight at 6:45 PM! “Helen” 3 Rounds400m Run21 Kettlebell Swings (24/16)12 Pull Ups Post-WOD Skill/Strength 5 Rounds5 Each Arm Tempo Dumbbell Bench Press (50×3)10 Each Arm Single Arm Ring RowRead More

Strength E3MOM 181 – 3: 3 Tempo Front Squats (33×1) @70 – 75%4 – 6: 5 Front Squats @75 – 80% Conditioning AMRAP 86 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12)12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)Read More

Ring Muscle-Up Skills Clinic tonight at 5:45 pm! Weekly OverviewEvents/ClassesMondayFunctional Bodybuilding – Upper BodyTuesdayTempo Front SquatsWednesday“Helen”Ab Attack at 6:45 PM!ThursdayLong ConditioningFridayDeadliftsSaturdayGymnasticsSundaySnatches Strength 4 Rounds Rx+:3 Tempo Strict Supinated Grip Chest to Bar Pull Ups (30×3)10 Each Arm Triceps Kick Backs3 Wall Walks with :05 Hold at top of Each Rep Rx:3 Tempo Strict Supinated Grip...Read More

Strength E3MOM 157 Bench Press @70 – 75%7 Pendlay Rows @As close to bench press weight as possible Conditioning EMOM 151: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)2: 10 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)3 – 4: 10 Double Kettlebell Hang Clean and Jerks (24/16) (Fx: 16/12) (Rx+: 32/24)5: RestRead More

Saturday Squad-WOD! Conditioning AMRAP 30 w/ Partner: split however you want! 80 Thrusters (Rx: 75/55) (Fx: 55/35) (Rx+: 95/65) 12 Rope Climbs (Fx: 8) (Rx+: 16) (Scale: 24 Pull-ups/Ring Rows) 60 Power Snatches (Rx: 75/55) (Fx: 55/35) (Rx+: 95/65) 64 Toes to Bar (Fx: 48) (Scale: Knee Raises/Tuck-ups) 40 Thrusters (Rx: 95/65) (Fx: 65/45) (Rx+:...Read More

Strength 3 Rounds5 Tempo Romanian Deadlifts (33×1)5 Each Leg Tempo Goblet Bulgarian Split Squats (33×1) Conditioning With a Partner, Alternating Movements6 Rounds17/12 Calorie Row (Fx: 12/8) (Rx+: 20/15)10 Burpees Over the Rower20 Reverse Lunge Wall Balls (20/14) (Rx+: 11’/10′) Time Cap: 19:00Read More

Strength 4 Rounds10 Dumbbell Front Raises With :15 Hold on Final Rep10 Dumbbell Side Raises With :15 Hold on Final Rep10 Each Side Dumbbell External Rotations on Knee10 Alternating Kettlebell Sotts Presses Conditioning AMRAP 77 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)70 Double Unders (Fx: 50)Read More

Strength EMOM 151 Power Clean1 – 3: 55 – 60%4 – 6: 60 – 65%7 – 9: 65 – 70%10 – 12: 70 – 75%13 – 15: 75 – 80% Conditioning For Time12 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)36 Russian Kettlebell Swings (32/24) (Fx: 24/16)12 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)36 Russian Kettlebell...Read More

Strength Rx+:3 Rounds5 (Strict Chest to Bar Pull Up + Strict Toes to Bar)10 Supinated Push Ups Rx:3 Rounds5 (Strict Pull Up + Strict Toes to Bar)10 Supinated Push Ups Fx:3 Rounds3 (Strict Pull Up + Strict Toes to Bar)5 Supinated Push Ups Conditioning EMOM 201 – 3: 600m Run (Fx: 500m) (Rx+: 700m)4: 18/13...Read More

Weekly OverviewEvents/ClassesMondayFront SquatsTuesdayGymnastics WednesdayPower CleansAb Attack at 6:45 PM!ThursdayShoulder PumpFridayRomanian DeadliftSaturdaySaturday Squad-WODSundayBench Press Strength E3MOM 18 1 – 3: 3 Tempo Front Squats (33×1) @65 – 70% 4 – 6: 5 Front Squats @70 – 75% Conditioning 6 – 12 – 18 – 24 – 30 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)...Read More