StrengthEvery 2:00, 6 Sets1-3) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Muscle Snatch + 1 Power Snatch (40-50%)4-6) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Power Snatch + 1 Power Snatch (50-60%)*Reset between High Hang and Full Snatch ConditioningEMOM 151) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)2)...Read More

Squad WODFor Time w/ Partner – Split Reps Any Way100 Calorie Row (FX: 80)80 Wall Balls (20/14) (FX: 60)60 Toes to Bar (FX: 40)40 Clean and Jerks (135/125) (FX: 95/65) (RX+: 185/125)60 Toes to Bar (FX: 40)80 Wall Balls (20/14) (FX: 60)100 Calorie Row (FX: 80)*32:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 6-8 Tempo Bench Press (50-60%)2) 6-8 Tempo Underhand Ring Rows3) 15 Banded Face Pulls*3s down for all tempos ConditioningAMRAP 105-10-15-20, etc.Hand Release Push-Ups (FX: Push-Ups)Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*Every 2:00, starting at 0:00, 5 50′ Shuttle RunsRead More

StrengthEvery 3:00, 5 Sets1-2) 5 31X-Tempo Front Squat (60-65%)3-4) 5 30X-Tempo Front Squat (65-70%)5) 5 Front Squat (70-75%)*31X-Tempo: 3s down, 1s pause in squat*30X-Tempo: 3s down Superset Accessory (3+ out of 5)20 Tibialis Raises Conditioning10 Rounds for Time:5 Burpees Over Bar1 Squat Clean (195/135) (FX: 145/100) (RX+: 235/160)*8:00 CapRead More

Come to the Skills Clinic tonight at 5:45 PM to get better at Ring Muscle-Ups! StrengthEMOM 101) 20-40′ Handstand Walk (FX: 2-4 Wall Walks OR Handstand Development)2) 3 Weighted/Strict Pull-Ups (↑) (FX: 2-4 Strict Pull-Up Negatives) ConditioningEMOM 181) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 60 Double Unders (FX: 45) (RX+: 75)2) 10 Double Dumbbell...Read More

StrengthEvery 2:00, 3 Rounds1) 8/8 Tempo Back Rack Split Squat (30-40% of 1RM Back Squat)2) 8/8 Tempo Staggered Stance Dumbbell Romanian Deadlift*3s down for both tempo ConditioningAMRAP 2020/15 Calorie Row (FX: 16/12)20 Sit-Ups (RX+: V-Ups)15 Box Jump Overs (24/20)10 Back Rack Lunges*(115/80) (FX: 95/65) (RX+: 135/95)Read More

Weekly OverviewEvents/ClassesMondaySnatch,“Amanda” Benchmark WODTuesdayUnilateral Lower BodyWednesdayHandstand Development5:45 PM – Ring Muscle-Up Skills ClinicThursdayFront SquatFridayUpper Body Push/Pull SaturdaySquad WODSundaySnatch StrengthEvery 2:00, 8 Sets1 Power Snatch + 1 Squat Snatch (↑, start at 50-60% 1RM Snatch))*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...Read More

Power Yoga with Sarah at 8:00 AM! Start your day right! ConditioningEMOM 301) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 64 Double Unders (FX: 48) (RX+: 72)3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)4) AMRAP 50′ Shuttle Runs5) Rest6) Rest Finisher1:00-2:00 Foam Roll Calves1:00-2:00 Saddle Pose1:00/1:00 Couch StretchRead More

Squad WODAMRAP 2640/30 Calorie Row (FX: 30/22)40 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 60)40/30 Calorie Row (FX: 30/22)6 Rope Climbs (FX: 4) (RX+: 8)40/30 Calorie Row (FX: 30/22)40 Power Clean (135/95) (FX: 95/65) (RX+: 60)Read More

StrengthEvery 2:00, 3 Rounds1) 8/8 Tempo 3″ Front Foot Elevated Goblet Split Squat2) 8/8 Tempo Single Dumbbell Row*3s down for both tempos ConditioningFor Time:40-30-20-10 Wall Balls (20/14) (RX+: Unbroken)20-15-10-5 Burpee Box Jump Over (24/20) (RX+: 30/24)*14:00 Cap*FX: 30-20-20-10 / 15-10-10-5Read More