WOD

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... 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... Read 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... Read 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... Read 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... 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... Read More

Weekly Overview Events/Classes Monday Snatch,“Amanda” Benchmark WOD Tuesday Unilateral Lower Body Wednesday Handstand Development 5:45 PM – Ring Muscle-Up Skills Clinic Thursday Front Squat Friday... 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)... Read 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... 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... Read More