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 Hang Power Snatch (↑, start at 50-60% 1RM Snatch)4-8) 1 Hang Power Snatch (↑)*Hold onto bar between reps “Annie”For Time:50-40-30-20-10Double UndersSit-Ups*Compare to 4/11/23Post WOD Cooldown:1:00-2:00 Seal Pose1:00/1:00 Deep Hip Flexor...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 Plank Bridge ConditioningAMRAP 82-4-6-8-10….Power Clean (155/105) (FX: 115/80) (RX+: 185/125)Ring Dips (FX: Hand Release Push-Ups)Read More

Weekly OverviewEvents/ClassesMondayHandstand Development,Tall Box JumpsTuesdayFront SquatWednesdaySnatch,“Annie” Benchmark WOD5:45 PM – Kipping/Butterfly Pull-Ups Skills Clinic ThursdayUpper Body Push/PullFridayLunge, SandbagsSaturdaySquad WODSundayUpper Body Stability, Core8 AM – Power Yoga StrengthEvery 1:30, 5 Rounds1) 4-6 Strict Handstand Push-Ups (FX: 6-8 Abmat/Pike) (RX+: 6-8)2) 3 Tall Box Jumps ConditioningAMRAP 1215 Box Jump Overs (24/20)12 Push Press (95/65) (FX: 75/55) (RX+: 115/80)9...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%+ of 1RM Back Squat)2) 50′ Forward Sled Pull + 50′ Backward Sled Pull3) 15 Hollow Rocks + 10-15 V-Ups (FX: Tuck-Ups) (RX+: Weighted Hollow Rocks) ConditioningAMRAP 10200m Run30 Sit-Ups60 Crossover...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 Remaining Time 2)30-25-20Chest to Bar Pull-Ups (FX: Pull-Ups)Thrusters (95/65) (FX: 75/55) (RX+: 115/80)into…AMRAP Calorie Bike in Remaining Time*Score is total Calorie Ski + BikeRead 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 Jump (24/20)18 Single Dumbbell Hang Clean18 Single Dumbbell Front Rack Lunge*(50/35) (FX: 35/20) (RX+: Kettlebell, 24/16)Read More

StrengthEvery 2:00, 6 Sets2 Snatch Grip Push Press + 2 Overhead Squat1-3) 65-70% 1RM Snatch4-6) 70-75% ConditioningEMOM 101) 18/14 Calorie Ski (FX: 16/12) (RX+: 20/15) 2-4)AMRAP30 Double Unders5 Handstand Push-Ups (FX: 3) (RX+: Strict)10 Overhead Squats (75/55) (FX: 55/35) 5) RestRead More

Build up your core strength and flexibility at Core-Flex – tonight at 5:45 PM! StrengthEvery 2:00, 4 Rounds1) 8-10 Tempo Incline Seal Row2) 6-8 Tempo Ring Dip (FX: Banded) (RX+: 8-10)*3s down for both movements ConditioningFor Time:27/20 Calorie Bike (FX: 21/16) (RX+: 33/25) (1:00 Cap)10 50′ Shuttle Runs (FX: 8) (RX+: 12)30 Burpees to 6″...Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Power Clean + 1 Push Press + 1 Split Jerk (↑, start at 50-60% 1RM CJ)5-8) 1 Power Clean + 1 Split Jerk (↑) ConditioningAMRAP 105 EKO Complex (95/65) (FX: 75/55) (RX+: 135/95)15 Toes to Bar (FX: 10)*Coach Elizabeth Complex (EKO): 1 Clean + 1 Shoulder to Overhead + 2...Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayClean and JerkWednesdayUpper Body Push/Pull5:45pm Core FlexThursdayOverhead SquatFridayCore and CarriesSaturdaySquad WODSundayLower Body Health8am Power Yoga StrengthEvery 3:00, 5 Sets3 30X-Tempo Back Squat + 2 Back Squat1-2) 65-70%3-4) 70-75%5) No Tempo, 75-80%*30X-Tempo: 3s down Superset Accessory (3+ out of 5)10/10 Side Lying External Rotation Conditioning2 Rounds for Time:500/400m Row (FX: 400/300m)120 Double Unders (FX:...Read More