StrengthEvery 3:00, 5 Sets2 Back Squats1-3) 80-85%4-5) 85-90% FX:1) 5 @70%2-4) 3 @75, 80, 85%5) 1 @85-90% ConditioningFor Time:90 Double Unders (FX: 75)15 Front Squats60 Double Unders (FX: 50)12 Power Cleans30 Double Unders (FX: 25)9 Hang Squat Cleans*(115/80) (FX: 95/65) (RX+: 155/105)*9:00 Cap; must complete to receive RX/RX+Read More

Weekly OverviewEvents/ClassesMondayGymnastics DevelopmentTuesdayBack Squat WednesdayPartner AMRAPs(3×10:00)5:45pm Ring Muscle-Up Skills ClinicThursdayUpper Push/Pull,Long ConditioningFridayDeadliftSaturdayLift Heavy Often Seminar7:30am-9am Open Gym NO CLASS WODsSundayConditioning Intervals8am Power Yoga StrengthEvery 1:30, 5 Rounds1) 3-5 Bar Muscle-Ups (FX: 1-2) (RX+: Ring Muscle-Ups)2) 3-5 Wall Walks (FX: 1-2) (RX+: 30-50′ Handstand Walk) Alternatives:– 5 Chest to Bar Pull-Ups, 5 Pull-Ups, 5 Banded Pull-Ups, 10 Ring...Read More

StrengthEvery 2:00, 3 Rounds1) 16 Back Rack Box Step Ups (24/20)2) 12/12 Single Dumbbell Row ConditioningEMOM 121) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)2-3)AMRAP12 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: 70/50)20 Sit-Ups4) RestRead More

Seventh Heaven Comp WOD at 7:15 AM! Squad WODAMRAP 24 w/ Partner – Split Reps Any Way60/45 Calorie Row (FX: 40/30)30 Hang Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)30 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)30 Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)Read More

StrengthEvery 1:30, 4 Rounds1) 6 Strict Chin-Ups w/ 3s Eccentric (FX: Banded) (RX+: Weighted)2) 6 Strict Ring Dips w/ 3s Eccentric (FX: Banded) (RX+: Weighted)3) 15 Hollow Rocks (RX+: Weighted) ConditioningAMRAP 12400m Run (FX: 300m)15 Burpee Pull-Ups (FX: 10)75 Double Unders (FX: 50)*RX Min: 2 roundsRead More

StrengthEvery 3:00, 5 Sets3 Deadlifts (80-85%) ConditioningFor Time:40/30 Calorie Bike (FX: 30/22) (RX+: 55/40) (2:00 Cap)40/30 Calorie Row (FX: 30/22) (RX+: 55/40)*6:00 CapRead More

Core-Flex tonight at 5:45 PM! Sign up on ZenPlanner! StrengthEvery 2:30, 5 Sets3 Squat Snatch1-2) 65-70%3-4) 70-75%5) 75-80%*Reset b/t reps ConditioningFor Time:3 Rounds:3 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)9 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)into…3 Rounds:12 Burpees Over Bar9 Overhead Squat (95/65) (FX: 75/55) (RX+: 115/80)*12:00 CapRead More

Have any aches or pains? We will have physical therapists from Rehab To Perform at CFR7 from 5 – 6:30 PM tonight doing complementary evaluations and treatment for athletes! Come by and get some advice! ConditioningAMRAP 24200m Run3 Bar Muscle-Ups (FX: 1 OR Chest to Bar Pull-Ups) (RX+: Ring)16/12 Calorie Row3 Bar Muscle-Ups (FX: 1...Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayLong Conditioning WednesdaySnatch5:45pm Core FlexThursdayDeadliftFridayStrict GymnasticsSaturdaySquad WOD7:15am Comp WOD / Seventh HeavenSundayUnilateral Lower/Upper StrengthEvery 3:00, 5 Sets3 Back Squats (80-85%) ConditioningAMRAP 714 Wall Balls (20/14) (FX: 10) (RX+: Unbroken)1 Power Clean (205/145) (FX: 165/115) (RX+: 225/155)*RX/RX+ Min: 6 RoundsRead More

StrengthEvery 2:00, 3 Rounds1) 8-10 31X-Tempo Dumbbell Bench Press2) 8-10 X13-Tempo Ring Rows (RX+: Feet Elevated)3) 15-20 V-Ups (FX: Tuck-Ups) (RX+: Weighted)*Tempo – 3s down, 1s pause at the bottom of Bench/top of row ConditioningAMRAP 10100m Run10 Hand Release Push-Ups (FX: Push-Ups)30 Crossover Single Unders (FX: 20 OR Double Unders)Read More