StrengthEMOM 161) 10 Strict Press (55-65% of 1RM)2) 20 Underhand Banded Pullaparts3) 10 Bent Over Row4) 20 Tibialis Raises ConditioningAMRAP 10100m Run10 Single Dumbbell Hang Snatch (Side A)10 Single Dumbbell Overhead Lunge (Side A)100m Run10 Single Dumbbell Hang Snatch (Side B)10 Single Dumbbell Overhead Lunge (Side B)*(50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)Read More

StrengthEvery 2:30, 6 Sets3 30X-Tempo Back Squat w/ Banded Hip Abduction1-2) 55-60%3-4) 60-65%5-6) 65-70% Conditioning3 Rounds for Time:250/200m Row (FX: 200/150m) (RX+: 300/250m)25 Wall Balls (20/14) (FX: 20) (RX+: Unbroken)75 Double Unders (FX: 60) (RX+: 100)*14:00 CapRead More

Join us for Core-Flex at 5:45 PM tonight! StrengthEvery 2:00, 9 Sets1-3 ) 1 High Hang Power Snatch + 1 Power Snatch (60-65%)4-6) 1 Hang Power Snatch + 1 Power Snatch (65-70%)7-9) 1 2″ Low Hang Power Snatch + 1 Power Snatch (70-75%)*Reset b/t reps ConditioningAMRAP 840′ Handstand Walk (FX: 4 Wall Walks) (RX+: 60′...Read More

Conditioning3 Rounds of 4:00 on/1:00 off – w/ Teams of 3, Split Reps Any Way1) AMRAP Calorie Ski2) AMRAP Calorie Bike3) AMRAP Calorie Row*Score is average Calories per athlete Optional Cooldown2-3 Rounds for Quality10 Cossack Squats10 Prone Swimmers6 Samson LungesRead More

Join us for “Murph” today, to honor LT Michael P Murphy, and all our fallen heroes! Doors Open: 7:30 AM Heat 1: 8 AMHeat 2: 9 AMHeat 3: 10 AM Please sign-up on Zen Planner and remember that if parking is full, there is an overflow lot pictured below. Breakfast Potluck! Please check out the...Read More

Join us for Power Yoga at 8 AM today! StrengthEvery 2:00, 3 Rounds1) 10/10 Elbow Supported Dumbbell External Rotation2) 15/15 Single Dumbbell Row3) 100’/100′ Single Dumbbell Overhead Carry ConditioningAMRAP 124-8-12-16, etc.Single Dumbbell Snatch (50/35) (FX: 35/20)Sit-Ups30 Crossover Single Unders after each round (FX: 20)Read More

Squad WOD6 Rounds of 4:00 on/1:00 offAMRAP200m Team Run30 Calorie Row (FX: 25)20 Synchro Wall Balls (20/14) (FX: 15) (RX+: 25)30 Calorie Row (FX: 25)20 Synchro Burpees (FX: 15) (RX+: 25)5 Rope Climbs (FX: 3) (RX+: 50/50 Legless)Read More

StrengthEvery 2:30, 6 Sets1 Push Jerk + 2 Split Jerk1-2) 65-70% of 1RM CJ3-4) 70-75%5-6) 75-80% ConditioningFor Time:27/20 Calorie Bike (FX: 21/16) (RX+: 33/25) (1:00 Cap)into…3 Rounds of:12 Shoulder To Overhead (115/80) (FX: 75/55) (RX+: 155/105)12 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 155/105)*9:00 CapRead More

No 9:30 AM class today! Class is cancelled for TODAY ONLY! StrengthEvery 2:00, 3 Rounds1) 10 30X-Tempo Banded Dumbbell Romanian Deadlift2) 100′ Forward Sled Pull3) 100′ Sandbag Bear Hug Carry ConditioningAMRAP 12250/200m Row (FX: 200/150m)25 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)25 Sit-Ups*RX+ Min: 3 Rounds + RowRead More

Work on your rope climbing at the Skills Clinic tonight at 5:45 PM! Strength/Conditioning3 Rounds for Time:800m Run (FX: 600m)into…5 Rounds of (FX: 4)– 5 Pull-Ups– 10 Push-Ups– 15 Air Squats*RX+: 25 Pull-Ups, 50 Push-Ups, 75 Air Squats*40:00 Cap Optional Cooldown1:00/1:00 Banded Lat Stretch1:00/1:00 Pec Stretch w/ Rig1:00-2:00 Saddle PoseRead More