Work on your mobility and core strength at Core-Flex tonight at 5:45 PM! ConditioningEMOM 281) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)4-6)AMRAP15 Burpee Box Jump Overs (24/20) (FX: 10)30 Wall Balls (20/14) (FX: 20)7) Rest Optional Cooldown:30/:30 Calf Stretch w/ Wall...Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Power Clean + 1 Push Jerk + 1 Split Jerk (↑, start at 50-60% of 1RM CJ)5-8) 1 Power Clean + 1 Split Jerk (↑) Conditioning3 Rounds for Time:100 Double Unders (FX: 75)5 Clean and Jerks (185/125) (FX: 155/105) (RX+: 225/155)*10:00 CapRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayClean and Jerk WednesdayLong Conditioning Intervals5:45pm Core FlexThursdayDeadliftFridayBench PressSaturdaySquad WODSundayCarries, Strict Gymnastics8am Power Yoga StrengthEvery 3:00, 4 Sets8 Back Squats1) 55-60%2-3) 60-65%4) 65-70% Superset Accessory (3+ out of 4 sets)10 90/90 Hip Switches ConditioningAMRAP 1215 Goblet Squats (32/24) (FX: 24/16)6 Bar Muscle-Ups (FX: 3 OR Chest to Bar Pull-Ups) (RX+: Ring)3 Rope Climbs (FX:...Read More

Get flexy with Power Yoga this morning at 8 AM! StrengthEvery 2:00, 3 Rounds1) 10/10 Single Leg Hip Thrust w/ Pause at Top2) 10/10 Single Dumbbell Row w/ Pause at Top3) 10-15/10-15 Side Plank Hip Touch ConditioningAMRAP 10100m Run30 Crossover Single Unders10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)10 Box Jumps (24/20)Read More

Squad WODFor Time w/ Partner – Split Reps Any Way100/75 Calorie Row (FX: 80/60)100 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)100 Burpees Over Bar (FX: 80)100 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)100/75 Calorie Row (FX: 80/60)*34:00 CapRead More

StrengthEvery 3:00, 4 Sets10 Deadlifts1-2) 55-60%3-4) 60-65% Superset Accessory (3+ out of 4 sets)10/10 Lateral Box/Plate Step Ups Conditioning3 Rounds of 1:00 on/:10 off1) 24/18 Calorie Bike (FX: 18/14) (RX+: 30/22)2) 60 Double Unders (FX: 45) (RX+: 70)2) AMRAP Calorie Ski3) Rest*Score is total Calories SkiiedRead More

StrengthEvery 1:30, 4 Rounds1) 10 Strict Press (60-65%)2) 5 Weighted Strict Chin-Up (FX: Banded/Strict) ConditioningAMRAP 12200m Run40′ Handstand Walk (FX: 4 Wall Walks) (RX+: 20′ Unbroken Segments)8 Burpee Chest to Bar Pull-Ups (FX: Burpee Pull-Ups)Read More

Working on your Ring Muscle-Ups? Join us for a Skills Clinic tonight at 5:45 PM! StrengthEvery 3:00, 4 Sets10 Back Squats1-2) 55-60%3-4) 60-65% Superset Accessory (3+ out of 4 sets)10 Prone Swimmers Conditioning4 Rounds for Time:250/200m Row (FX: 200/150m)20 Sit-Ups10 Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)*14:00 CapRead More

“Helen”3 Rounds For Time400m Run21 Kettlebell Swings (24/16)12 Pull-Ups*Compare to 6/5/23 Strength/SkillEvery 1:30, 8 Sets3-5 Bar Muscle-Ups (FX: 1-2) (RX+: Ring Muscle-Ups) Scaled:1) 10-15 Feet Elevated Ring Rows w/ Pause at Top2) 10-15 Deficit Push-Ups w/ Pause at ChestRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayBenchmark WOD “Helen” WednesdayBack Squat5:45pm Ring Muscle-Ups Skills ClinicThursdayStrict Press, Strict Chin-UpsFridayDeadliftSaturdaySquad WODSundayUnilateral Lower/Upper8am Power Yoga StrengthEvery 2:00, 9 SetsSquat Snatch1-3) 3 @70-75%4-6) 2 @75-80%7-9) 1 @ (↑)*Reset b/t reps ConditioningAMRAP 88 Jump Squats4 Burpees Over Bar1 Snatch (155/105) (FX: 115/80) (RX+: 185/125)*RX/RX+ Min: 7 RoundsRead More