COMP WOD this morning! Doors open at 7:15 AM, we will start at 7:30 AM! Come throw-down and have fun! SQUAD-WOD9 & 10 AM Squad WODFor Time – w/ Partner, Split Reps Any Way100 Calorie Bike (FX: 75)100 Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)100 Wall Balls (20/14) (FX: 14/10)100 Calorie Ski (FX: 75)100 Hang...Read More

StrengthEvery 1:30, 5 Rounds1) 6 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Deficit)2) 2 Rope Climbs (FX: 1 OR Development) (RX+: 50/50 Legless) ConditioningAMRAP 1224 Calorie Row (FX: 18)12 Toes to Bar (FX: 9 OR Hanging Leg Raises)24 Single Dumbbell Push Jerk (50/35) (FX: 35/20)12 Toes to Bar (FX: 9 OR Hanging Leg Raises)Read More

ConditioningAMRAP 12200m Run10 Burpees to 6″ Target50′ Single Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20) Rest 6:00 AMRAP 12200m Run10 Goblet Box Step Ups (24/20″) (24/16) (FX: 16/12)50 Double Unders (FX: Single Unders)*Two ScoresRead More

StrengthEvery 2:30, 6 Sets1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch1-2) 65-70%3-4) 70-75%5-6) 75-80%*Reset b/t reps ConditioningFor Time:9-7-5Bar Muscle-Ups (FX: 5-3-1 OR Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)Squat Snatch (135/95) (FX: 115/80)*RX+: “Amanda” Compare to 3/25/24*10:00 CapRead More

StrengthIn 15:00Build to 3RM Push Press*Touch and Go FX:Every 2:00, 5 Sets5 Push Press (↑)*Touch and Go; use first 5:00 to warm-up ConditioningFor Time:500/400m Ski (FX: 400/300m) (2:00 Cap)400m Run (FX: 400/300m)500/400m Row (FX: 400/300m)*8:00 Cap*RX+: Sub 6:00Read More

Weekly OverviewMondayFront SquatTuesdayPush PressWednesdaySnatchThursdayTwo-Part ConditioningFridayPressing VariationsSaturdaySquad WODSundayGymnastics Pull, Core StrengthEvery 3:30, 4 Sets4 Front Squats (80-85%) Superset Accessory (2+ out of 4)15/15 Banded Lateral External Rotation Conditioning6 Rounds for Time:15 Wall Balls (20/14) (FX: 14/10)3 Deadlifts3 Power Cleans3 Front Squats*(RX: 155/105), (FX: 105/75), (RX+: 195/135)*10:00 CapRead More

9 AM WOD only today! No 10 AM class. See you at 9 AM! StrengthEvery 1:30, 3 Rounds1) 6 Strict Pull-Ups (Banded/Weighted)2) 6 Strict Ring Dips (Banded/Weighted)3) :20-:30 Side Plank (each side) Conditioning3 Rounds for Time:24/18 Calorie Row (FX: 16/12)12 Burpee Pull-Ups (FX: 8 OR Burpee Jumping Pull-Ups)72 Double Unders (FX: 48 OR Single Unders)*15:00...Read More

Squad WOD3 Rounds of 4:00 on, 2:00 off w/ Partner1) 400m Team Run + AMRAP Calorie Ski2) 400m Team Run + AMRAP Calorie Bike*Split AMRAP Calories in any way*FX: Split RunRead More

StrengthEMOM 101) 1 Strict Press + 1 Push Press + 1 Push Jerk (↑)2) Prehab Movement– 5 Cat Cows– 10 Glute Bridges– 15 Hollow Rocks– 20 Deadbugs– 25 Banded Pullaparts ConditioningFor Time:40 Calorie Row (FX: 30)20 Toes to Bar (FX: Hanging Leg Raises OR 15 Toes to Bar)40 Shoulder to Overhead (95/65) (FX: 75/55) (RX+:...Read More

StrengthEvery 2:30, 4 Sets1-2) 3 30X-Tempo Back Squats + 3 Back Squats (60, 65%)3-4) 6 Back Squats (70, 75%)Superset Accessory (2+ out of 4):30/:30 Calf Stretch w/ Wall Conditioning4 Rounds of :45 on, :15 off1) 20/15 Calorie Bike (FX: 16/12) (RX+: 28/21)2) AMRAP Line Facing Burpees3) Rest4) Rest5) Rest*Score: Total Burpees*RX/RX+ Minimum: 35 BurpeesRead More