StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Reverse Lunges (40-50% 1RM Back Squat)2) 12/12 Single Leg Hip Thrust3) 150′ Sandbag Bear Hug Carry ConditioningAMRAP 12250/250m Row (FX: 200/150m)200m Run50 Crossover Single Unders (FX: 30 OR Double Unders) (RX+: 10 Crossover Double Unders)Read More

Weekly OverviewEvents/ClassesMondayClean, ThrusterTuesdayLunge, Hip ThrustWednesdaySnatch5:45 PM – Rowing Clinic w/ Coach ElizabethThursdayLong Conditioning IntervalsFridayCrossFit Open 24.3SaturdayTBDSundayTBD11 AM – CrossFit Open 24.3 Make-Up StrengthEvery 2:00, 6 Sets1-3) 1 Power Clean + 1 High Hang Squat Clean Thruster (↑, start at 50-60% of 1RM CJ)4-6) 1 Power Clean + 1 Hang Squat Clean Thruster (↑)*Hold onto bar...Read More

Sunday SchedulePower Yoga: 8 AMWODs: 9 & 10 AM24.2 Make-Up WOD: 11 AM StrengthEvery 1:30, 4 Rounds1) :30-:45 Goblet Wall Sit2) 100′ Backwards Sled Pull3) 20 Wall Pressing DeadbugsConditioningAMRAP 1020 Box Jump Overs (24/20)20 Single Kettlebell Front Rack Lunges (24/16) (FX: 16/12) (RX+: 32/24)250/200m Row (FX: 200/150m)Read More

StrengthSkies Out, Bi’s/Tri’s OutEvery 1:30, 3 Rounds1) 15-20 Banded Tricep Pulldowns2) 10-12 Dumbbell Bench Press3) 10-15 Ring Rows4) 10-12 Banded Strict Chest to Bar Chin-Ups5) :30-:45 Plank (Weight Optional)ConditioningAMRAP 10 – In Teams of 3, Split Any WayCalorie Bike*Score is average Calories per person (round to nearest whole number)Optional Finisher1:00/1:00 Deep Hip Flexor Lunge OR...Read More

CrossFit Open 24.2AMRAP 20300m Row10 Deadlifts50 Double Unders*(RX: 185/125) (Scaled: 135/95, Single Unders)(Foundations: 30 strokes on rower, 75/55, Single Unders/Jumping Jacks)Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Single Dumbbell Row w/ 3s Pause at Top2) 10/10 Elbow Supported Dumbbell External Rotation3) :30-:45/:30-:45 Side Plank Conditioning2 Rounds of 1:00 on/:10 off1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)2) 18/14 Calorie Row (FX: 16/12) (RX+: 20/15)3) AMRAP Burpees to 6″ Target4) Rest5) Rest*Score is total BurpeesRead More

Build up your mobility and core strength at Core-Flex at 5:45 PM tonight! StrengthEvery 2:30, 6 Sets1 Push Press + 1 Push Jerk + 1 Split Jerk (↑, start at 50-55% of 1RM CJ)*Reset b/t each rep ConditioningIn 10:00275/225m Ski (FX: 225/175m) (RX+: 325/275m) (1:00 Cap)into…AMRAP3 Wall Walks (FX: 2) (RX+: Wall Walks into Wall...Read More

StrengthEvery 2:30, 6 Sets1-3) 2 30X-Tempo Back Squat + 2 Back Squat (65-70%)4-6) 4 Back Squat (70-75%) Superset Accessory (3+ out of 6):20-:30/:20-:30 PVC Front Rack Stretch ConditioningEvery 2:00, 3 Rounds1) 300/250m Row (FX: 250/200m)2) 25 Wall Balls (20/14) + 10 Power Cleans*RX: (135/95), (165/115), (AMRAP 185/125)*RX+: (135/95), (185/125), (AMRAP 225/155)*FX: (95/65), (135/95), (AMRAP 155/105)Read More

Weekly OverviewEvents/ClassesMondayGymnastics DevelopmentTuesdayBack SquatWednesdayShoulder to Overhead Complex 5:45 PM – Core FlexThursdayShoulder HealthFridayCrossFit Open 24.2SaturdayTBDSundayTBD11 AM – CrossFit Open 24.2 Make-Up StrengthEMOM 141) 16/12 Calorie Row (FX: 12/9)2) 1-3 Strict Handstand Push-Ups (FX: 4-8 Abmat/Pike Option) (RX+: 4-8) Conditioning5 Rounds for Time:36 Crossover Single Unders (FX: 24)3 Bar Muscle-Ups (FX: 1 OR 5 Chest to Bar...Read More

StrengthEvery 3:00, 4 Sets3 31X-Tempo Bench Press + 3 Bench Press (60-70% of 1RM Bench Press)+25 Underhand Banded Pullaparts*31X – 3s down, 1s pause at chest Conditioning4 Rounds of :30 on/:30 off1) AMRAP Calorie Ski2) AMRAP Hand Release Push-Ups (FX: Push-Ups)3) AMRAP Calorie Bike4) AMRAP Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)Read More