Strength EMOM 61) 15/15 Lateral Banded External Rotations2) 12 Cossack Squats (RX+: Weighted) Conditioning AMRAP 30600m Run (FX: 400m) 20 Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)20 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)20 Alternating Dumbbell Snatch (50/35) (FX: 35/20) (RX+: 70/50)Read More

Strength Every 3:00, 4 Sets8 Back Squats + 6/6 Single Leg Toe Touch(FX: 6/6 Single Leg Toe Touch with Anchored Leg)(RX+: 2/2 3-Point Single Leg Toe Touch (6 total reps each leg) 1-3) 60-65%4) 65-70% Conditioning EMOM 181) :30 AMRAP Calorie Bike (SPRINT)2) Rest3) :30 AMRAP Calorie Row (SPRINT)4) Rest5) :30 AMRAP Calorie Ski (SPRINT)6)...Read More

A strong core means strong lifts! Join Coach Mariah for Ab Attack tonight at 5:45 PM! Strength Every 3:00, 5 Sets3-5 Sandbag Over the Shoulder(FX: 5 Slam Ball Over the Shoulder + 3-5 Sandbag Deadlifts) + 2 (33X) Tempo Bench Press + 4 Bench Press (↑) (start at around 60-65%) Conditioning AMRAP 750 Double Unders...Read More

Join Coach Scinju tonight for Mobility Class! Tonight we will work on Ankles/Wrist Mobility Class at 5:45 PM! “Jackie”For Time:1000m Row50 Thrusters (45/35)30 Pull-Ups*Compare to 2/3/21 Post-WOD Strength/Skill Every 1:30, 3 Rounds1) :20-30 Seated L-Sit Leg Lift Hold(FX: Seated Knee Tuck Hold) (RX+: L-Sit on Parallettes) + 15 Hollow Rocks (FX: 20 Flutter Kicks) (RX+:...Read More

Join Coach Elizabeth tonight for a Rowing Skills Clinic at 5:45 PM! There are limited spots, so sign up on Zen Planner now! Weekly OverviewEvents/ClassesMondayDeadlift/DipKipping/Butterfly Pullup Skills Clinic at 5:45 PMTuesdayJackieAnkles/Wrist Mobility Class at 5:45 PMWednesdaySandbag Over Shoulder/Bench PressAb Attack at 5:45 PMThursdayBack SquatFridayShoulder/Lower Body PrehabSaturdaySquad WODSundaySnatch Strength Every 3:00, 4 Sets8 Deadlifts + 8...Read More

Strength Every 1:30, 3 Rounds1) 8/8 Single Arm Bottoms Up Kettlebell Press (FX: X03-Tempo Single Dumbbell Press (3s eccentric)2) 8/8 Side Lying Shoulder Flexion3) 8/8 Lateral Box Step Ups Conditioning 2 Rounds for Time:200/150m Row (FX: 150/100m) (RX+: 250/200m)20 Goblet Reverse Lunge (50/35) (FX: 35/20)200/150m Row (FX: 150/100m) (RX+: 250/200m)20 Wallballs (20/14) (RX+: 11’/10′)200/150m Row...Read More

SQUAD WOD 10 minBUY-IN: 50/35 Cal Ski (FX: 40/30) (RX+: 60/40) – Resting Partner Holds Plank (FX: High Plank) AMRAP (split reps) 10 Pull-Ups (FX: 8) (RX+: Chest-to-Bar Pull-Ups) 20 Push-Ups (FX: 16) (RX+: Hand-Release Push-Ups) 30 Air Squats (FX: 24) (RX+: Jump Squats)   2 min rest   10 min BUY-IN: 50/35 Cal Bike (FX: 40/30) (RX+: 60/40) -Resting Partner Holds Plank (FX: High Plank) AMRAP 10...Read More

Strength Every 2:00, 5 Rounds1) 3 03X-Tempo Front Squat (↑, cap at 75%) (3s Pause in squat)2) 3 Tall Box Jumps (↑) Conditioning AMRAP 720 Double Unders4/4 Kettlebell Hang Clean (24/16) (Fx: 16/12) (Rx+: 32/24)8 Goblet Box Step Up (24/20) (24/16) (Fx: 16/12) (Rx+: 32/24)4/4 Kettlebell Hang Clean (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Strength Every 2:00, 3 Rounds1) 10 Underhand Bent Over Row (↑) + 20 Underhand Banded Pullaparts2) :20-:30/:20-:30 Side Plank3) 10 Prone Swimmers + :15 Arch Hold Conditioning 3 Rounds for Time:8 Toes to Bar (FX: 6) (RX+: 10)16 Single Dumbbell Push Press (50/35) (FX: 35/20) (RX+: 70/50)8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10)16...Read More

Strength Every 2:00, 6 Sets1-3) 1 High Hang Power Clean+1 Hang Power Clean+1 Front Squat (↑)4-6) 1 High Hang Squat Clean+1 Hang Squat Clean (↑)*Hold onto bar between reps Conditioning Every 2:00, 2 Rounds (8 Intervals, 16 min)1) 20/15 Calorie Ski (FX: 16/12) (RX+: 24/18)) + AMRAP Kettlebell Swings (24/16) (FX: 16/12)2) 20/15 Calorie Bike...Read More