WOD

StrengthEvery 2:00, 3 Rounds1) 100’/100′ Single Dumbbell Overhead Carry2) 20 Alternating Single Dumbbell Row in High Plank3) 10/10 Half Kneeling Palloff Press ConditioningAMRAP 96 50′... Read More

Squad WODAMRAP 24 – w/ Partner, Alternate Movements12/9 Calorie Row (FX: 9/7)8 Wall Balls (20/14)4 Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)2 Wall Walks (FX:... Read More

StrengthEvery 2:00, 3 Rounds1) 16 Back Rack Reverse Lunge (40-50% 1RM Back Squat)2) 100′ Sandbag Bear Hug Carry Conditioning6 Rounds of :30 on/:10 off1) AMRAP... Read More

StrengthEvery 1:30, 4 Rounds1) 6-8 Tempo Dumbbell Bench Press2) 6-8 Tempo Banded Wide Grip Strict Pull-Ups3) 10 Rear Delt Ring Rows*3s down, 1s pause at... Read More

Get better at Kipping/Butterfly Pull-Ups by attending the Skills Clinic tonight at 5:45 PM! StrengthEvery 2:00, 8 Sets1-3) 1 High Hang Power Snatch + 1... Read More

StrengthEvery 3:00, 5 Sets3 30X-Tempo Front Squat + 2 Front Squat1-2) 65-70%3-4) 70-75%5) No Tempo, 75-80%*30X-Tempo: 3s down Superset Accessory (3+ out of 5):15-:30 Reverse... Read More

Weekly Overview Events/Classes Monday Handstand Development,Tall Box Jumps Tuesday Front Squat Wednesday Snatch,“Annie” Benchmark WOD 5:45 PM – Kipping/Butterfly Pull-Ups Skills Clinic  Thursday Upper Body... Read More

Work on your flexibility at the Power Yoga class at 8 AM today! StrengthEvery 2:00, 3 Rounds1) 10 Hip Thrusts w/ Banded Hip Abduction (40%+... Read More

Squad WOD3 Rounds of 4:00 on/2:00 off – w/ Partner, Split Reps Any Way1)30-25-20Bar Facing BurpeesPower Snatch (95/65) (FX: 75/55) (RX+: 115/80)into…AMRAP Calorie Ski in... Read More

StrengthEvery 2:00, 3 Rounds1) 50’/50′ Mixed Kettlebell Farmer’s Carry and Front Rack Carry2) 10/10 Banded Row in Side Plank ConditioningAMRAP 18250/200m Row (FX: 200/150m)18 Box... Read More