Strength Every 1:30 for 5 Rounds1: 4 Bench Press @75 – 80%2: 4 Pendlay Row (As close to bench press weight as possible) AMRAP final set of both movements. Conditioning 2 Rounds5 Ring Muscles Up (Fx: 8 Burpee Chest to Bar Pull Ups) (Rx+: 8)20 Alternating Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)100 Double Unders...Read More

Reminder – free injury screen and mobility assessments from 5-7pm with Dr. Brandon Lusk! Just show up and meet with him before or after your workout! Strength 3 Rounds5 Tempo Double Kettlebell Front Squats (55×1)5 Tempo Double Dumbbell Romanian Deadlifts (55×1) (Add deficit as needed)5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning Buy In:800m Run...Read More

Weekly OverviewEvents/ClassesMondaySnatch Skill WorkFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayFunctional Bodybuilding (Legs)Injury Screen/Mobility assessment from 5-7pmWednesdayBench Press/Pendlay RowThursdayBack SquatsFridayFunctional Bodybuilding (Shoulders)Saturday“Badger”Free 7-Fit Class at 6:30PM! Click here to register nowSundaySplit Jerks Strength Snatch Skill Transfer ComplexEMOM 6Snatch Balance + Overhead Squat1: 45 – 50%2: 45 – 50%3: 45 – 50%4: 50 –...Read More

Strength Tabata Mountain ClimbersRest 1:00Tabata Hollow RocksRest 1:00Tabata Sit Ups Conditioning EMOM 181: 15 Handstand Push Ups (Fx: 10) (Rx+: 20)2: Rest3: AMRAP Ski Erg Calories4: Rest5: AMRAP Assault Bike Calories6: RestRead More

Strength Every 1:30 for 5 Rounds1: 6 Bench Press @75 – 80%2: 6 Pendlay Row (As close to bench press weight as possible) AMRAP final set of both movements. Conditioning 3 Rounds400m Run20 Wall Balls (20/14) (Fx: 15 Reps) (Rx+: 11’/10′)20 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Success Story – Denis I’ve always seen exercise as a reward. There’s people that have some kind of handicap that does not allow for physical activity who would be more than grateful to be in my place. Even knowing this, I was never the type to push myself. I’ve played sports competitively as a kid...Read More

Strength E2MOM 103 Touch and Go Power Snatches (↑) Conditioning E2MOM 161: 500/450m Row (Fx: 450/400)2: AMRAP10 Push Ups5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups) Pick up where you left off on each AMRAP.Read More

Don’t forget about Coach Tucker’s HSPU Skills Clinic today at 5:45 PM! Conditioning 1000m Run52 Dumbbell Box Step Ups1000m Run52 Alternating Dumbbell Hang Clean and Jerks500m Run26 Dumbbell Box Step Ups500m Run26 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50) Time Cap 36:00 Post-WOD Finisher 5 Rounds10 Hollow Body Sit Ups10 Hollow...Read More

“Elizabeth” 21 – 15 – 9Cleans (135/95)Ring Dips Post-WOD Finisher 3 Rounds12 Each Side DB Bent Over Row12 Dumbbell Pull Overs12 Each Side Dumbbell Bicep Curl12 Close Grip Push Ups For biceps curls and bent over rows, hold weight in non-working hand at the top of the range of motion for that movement and alternate...Read More

Don’t forget about Coach Tucker’s HSPU Clinic on Wednesday at 5:45 PM! You can find more details here. Weekly OverviewEvents/ClassesMondayDeadliftFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayElizabethWednesdayLong ConditioningHSPU Clinic with Coach Tucker at 5:45 PM! Click here to sign upThursdayPower SnatchesFree 7-Fit Class at 6:30PM! Click here to register nowFriday Functional Bodybuilding (Legs)SaturdayBench/Pendlay...Read More