Weekly OverviewEvents/ClassesMondayCleanTuesdayFront Squat, Split Jerk WednesdayBench Press5:45pm Core FlexThursdayGymnastics DevelopmentFridayBack SquatSaturdaySquad WODSundayUpper Body Push / Pull StrengthEvery 3:00, 5 Sets2 Power Clean + 2 Hang Power Clean (↑, start at 50-60% of 1RM CJ)*Hold onto bar b/t reps ConditioningAMRAP 124-8-12-16, etc.Hang Power Clean (115/80) (FX: 75/55)Front Rack Lunge (115/80) (FX: 75/55)15 Sit-Ups after each round*RX Min:...Read More

StrengthEvery 1:30, 4 Rounds1) 6 Tempo Dumbbell Bench Press + 6 Dumbbell Bench Press2) 6 Tempo Banded/Strict Chin-Ups + 6 Banded/Strict Chin-Ups*Tempo: 3s down Conditioning3 Rounds for Time:500/400m Row (FX: 400/300m)21 Hand Release Push-Ups (FX: Push-Ups)21 Toes to Bar (FX: 15)*17:00 CapRead More

StrengthEvery 3:00, 4 Sets10 Back Squats1) 55-60%2-3) 60-65%4) 65-70% ConditioningAMRAP 15 w/ Partner – Split Reps Any Way100 Double Unders (FX: 75 OR Single Unders)25 Deadlifts100 Double Unders (FX: 75 OR Single Unders)25 Front Squats100 Double Unders (FX: 75 OR Single Unders)25 Push Press*Weights: (115/80) (FX: 75/55) (RX+: 135/95)Read More

Modified Holiday Schedule7:30 AM – Open Gym9 AM – WOD10 AM – WOD Conditioning5 Rounds of :30 on, :30 off1) AMRAP Calorie Bike2) AMRAP Russian Kettlebell Swings (24/16) (FX: 16/12)3) AMRAP Calorie Ski4) AMRAP Burpees5) AMRAP Calorie Row6) AMRAP Box Jumps (24/20) (FX: Step Ups)Read More

Happy Thanksgiving!Modified Holiday Schedule7:30 AM – Open Gym9 AM – WOD “Thanksgiving with the Girls” For Time6 Rounds (FX: 4)5 Pull-Ups (RX+: Chest to Bar Pull-Up)10 Push-Ups (RX+: Hand Release Push-Up)15 Air Squats (RX+: Jump Squat)into…50-30-10Double UndersSit-Upsinto…15 Snatches (135/95) (FX: 115/80) (RX+: 165/115)into…75 Wall Balls (20/14)into…15 Clean and Jerk (135/95) (FX: 115/80) (RX+: 165/115)*25:00 Cap*In...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Reverse Lunges (40-50% of 1RM Back Squat)2) 150′ Backwards Sled Pull+ 15 Weighted Hollow Rocks ConditioningAMRAP 12250/200m Row8 50′ Shuttle Run16 Goblet Lunge*Weights: (24/16) (FX: 16/12) (RX+: 32/24)Read More

StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Power Clean (↑, start at 50-60% of 1RM CJ)5-8) 1 High Hang Power Clean + 1 Hang Power Clean (↑)*Hold onto bar b/t reps ConditioningAMRAP 816 Bar Facing Burpees8 Hang Power Clean (155/105) (FX: 115/80) (RX+: 185/125)*RX/RX+ Min: 3 RoundsRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayClean WednesdayLunge, Sled PullThursdayThanksgiving Holiday WOD Holiday Schedule7:30am-9am Open Gym9am WODFridayLong Conditioning IntervalsHoliday Schedule7:30am-9am Open Gym9am and 10am WODSaturdayBack Squat, Partner WODSundayUpper Body Push / Pull StrengthEvery 2:00, 6 Sets1-3) 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (65, 70, 75%)4-6) 2 Squat Snatch (80-85%)*Reset b/t reps ConditioningAMRAP 1212 Overhead Squats (95/65) (FX:...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Lateral Box Step Ups2) 10/10 Staggered Stance Dumbbell Romanian Deadlift3) 150′ Sandbag Bear Hug Carry ConditioningAMRAP 12250/200m Row20 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 24/16 KB)20 Single Dumbbell Deadlift (50/35) (FX: 35/20) (RX+: 24/16 KB)Read More

Squad WODAMRAP 30 w/ Partner – Alternate Full Rounds9 Burpees Over Bar7 Hang Power Clean5 Front Squat3 Shoulder to Overhead9/7 Calorie Ski / Bike (FX: 7/5)*Barbell Weight: (95/65) (FX: 75/55) (RX+: 135/95)Read More