Weekly OverviewEvents/ClassesMondayBarbell Push, Gymnastics PullTuesdayBack Squat WednesdayPartner AMRAP5:45pm Core FlexThursdaySnatchFridayDeadliftSaturdayUpper Body PumpSundayUnilateral Lower Body StrengthEvery 1:30, 4 Rounds1) 6 Strict Press2) 6 Strict Chin-Ups (FX: Banded) (RX+: Weighted) Strict Press Weights1-2) 65-70%3-4) 70-75% ConditioningAMRAP 1550 Double Unders (FX: 35)15 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)15 Pull-Ups (FX: 10) (RX+: 20)*RX/RX+ Min: 5 roundsRead More

Power Yoga this morning at 8 AM! StrengthEvery 2:00, 3 Rounds1) 100′ Forward Sled Pull2) 10 Hip Thrusts (45-55% of 1RM Back Squat)3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups) ConditioningAMRAP 1016/12 Calorie Row (FX: 12/9)16 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)32 Sit-UpsRead More

Squad WODAMRAP 12 w/ Partner – Split Reps Any Way40/30 Calorie Bike (FX: 30/22)40 Back Rack Reverse Lunge (95/65) (FX: 75/55) (RX+: 60)100m Team Run Rest 6:00 AMRAP 12 w/ Partner – Split Reps Any Way40/30 Calorie Ski (FX: 30/22)40 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 60)100m Team Run*Score is total repsRead More

StrengthEvery 2:00, 6 Sets3 30X-Tempo Overhead Squat (60-70% 1RM Snatch)*30X-Tempo – 3s down Conditioning3 Rounds for Time:250/200m Row (FX: 200/150m)60 Double Unders (FX: 45)12 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)4 Wall Walks (FX: 3) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)*15:00 CapRead More

StrengthEvery 3:00, 4 Sets2 Deadstop Deadlift + 4 Deadlift1-2) 65-70%3-4) 70-75% Superset Accessory (3+ out of 4)15 Straight Arm Banded Lat Pulldown ConditioningAMRAP 1215 Burpees to 6″ Target1 Rope Climbs (RX+: 50/50 Legless)12 Chest to Bar Pull-Ups (FX: Pull-Ups)1 Rope Climbs (RX+: 50/50 Legless)9 Box Jumps (30/24) (FX: 24/20)1 Rope Climbs (RX+: 50/50 Legless)*RX+ Min:...Read More

Get better at being upside down at the Handstand Skills Clinic tonight at 5:45 PM! “Coach Elizabeth”For Time:200m Row10 EKO Complexes400m Run8 EKO Complexes600m Row6 EKO Complexes800m Run4 EKO Complexes1000m Row2 EKO Complexes*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges (135/95)*Compare to 8/9/23Read More

StrengthEvery 3:00, 4 Sets6 Bench Press1-2) 65-70%3-4) 70-75% Superset Accessory (3+ out of 4)10 Prone PVC Press ConditioningEMOM 151) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3-5)AMRAP48 Double Unders (FX: 32)12 Toes to Bar (FX: 8)*RX/RX+ Min: 5 RoundsRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayBench Press WednesdayCFR7 Benchmark WOD“Coach Elizabeth”5:45pm HandstandSkills ClinicThursdayDeadliftFridayOverhead SquatSaturdaySquad WOD4pm CFR7 Nats GameSundayLower Body Health, Core8am Power Yoga StrengthEvery 3:00, 4 Sets2 Pause Back Squat + 4 Back Squat1-2) 65-70%3-4) 70-75% Superset Accessory (3+ out of 4)15/15 Banded Lateral External Rotation ConditioningFor Time:200m Run10 Power Cleans200m Run10 Squat Cleans200m Run10 Front Squats*12:00 CapRX: (135/95)...Read More

StrengthEvery 1:30, 4 Rounds1) 6 31X-Tempo Strict Ring Dip (FX: Banded) (RX+: Weighted)2) 6 X13-Tempo Strict Pull-Up (FX: Banded) (RX+: Weighted)3) 15 Banded Face Pulls ConditioningIn 8:00275/225m Ski (FX: 225/175m) (RX+: 300/250m) (1:00 Cap)into…AMRAP15 Hand Release Push-Ups (FX: 10 Push-Ups)2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)Read More

Squad WOD4 Rounds of 7:00 on, 2:00 off w/ Partner – Split Reps Any Way400m Team Run (FX: 300m)30 Burpee Box Jump Overs (24/20) (FX: 20)AMRAP Calorie Row*Score is total CaloriesRead More