Weekly OverviewEvents/ClassesMondayUpper Body Pull, Shoulder HealthTuesdayCrossFit TotalWednesdayValentine’s DayPartner WOD5:45 PM – Rope ClimbSkills ClinicThursdayClean ComplexFridayUnilateral Upper BodySaturdaySquad WODSundayUnilateral Lower Body11:15 AM – Power Yoga StrengthEvery 1:30, 3 Rounds1) 10 Banded Strict Chest to Bar Chin-Ups2) 10 Banded Straight Arm Pulldown w/ Pause at Bottom3) 10 Incline Dumbbell Seal Row4) 10 Prone Swimmers ConditioningAMRAP 1010-20-30, etc.Burpee Pull-Ups...Read More

StrengthEvery 1:30, 4 Rounds1) 50′ Single Arm Backwards Sled Pull (each side)2) 50′ Single Kettlebell Farmer’s Carry (each side)3) :15 Side Plank + 10 Side Plank Hip Touches (each side) ConditioningAMRAP 1020 Wall Balls (20/14)20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Read More

Squad WOD8 Rounds of 3:00 on/1:00 off – w/ Partner, Split Reps Any WayPartner 1: Max Calorie RowPartner 2:AMRAP6 Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)8 Front Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)10 Chest to Bar Pull-Ups (FX: Pull-Ups)12 Box Jumps (24/20)*Two Scores: Total Calories Rowed and AMRAPRead More

StrengthEvery 2:30, 6 Sets1-3) 3 High Hang Squat Snatch (65-70%)4-6) 2 High Hang Squat Snatch (70-75%)*Hold onto bar between reps ConditioningAMRAP 12200m Run12 Single Dumbbell Snatch (50/35) (FX: 35/20)20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′ in 20′ Unbroken Segments)Read More

ConditioningEMOM 351) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)4) 7 50′ Shuttle Runs (FX: 6) (RX+: 8)5) 50 Crossover Single Unders (FX: 40) (RX+: 60)6) AMRAP Line Facing Burpees7) Rest*Score is total Line Facing BurpeesRead More

CORE-FLEX tonight at 5:45 PM! Come strengthen and stabilize your core! StrengthEvery 1:30, 5 Rounds1) 4-6 Strict Handstand Push-Ups– FX: Kipping– RX+: Wall Facing AND/OR Deficit– SC: Pike/Box, Abmat Kipping 2) 4-6 Bar Muscle-Ups– FX: 1-3 OR Chest to bar Pull-Ups– RX+: Ring Muscle-Ups– SC: Pull-Ups OR Banded Strict Pull-Ups ConditioningFor Time:30 Push Press (95/65)...Read More

StrengthIn 20:00Establish 1RM Front Squat FX:3RM Front Squat ConditioningIn 8:0024/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)into…AMRAP50 Double Unders (FX: 35)10 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 115/80)Read More

Weekly OverviewEvents/ClassesMonday3RM Bench PressTuesday1RM/3RM Front SquatWednesdayGymnastics Development5:45 PM – Core FlexThursdayLong ConditioningFridaySnatchSaturdaySquad WODSundayCore, Machine Intervals StrengthIn 15:00Establish 3RM Bench Press ConditioningAMRAP 12250/200m Row (FX: 200/150m)15 Hand Release Push-Ups (FX: 10)3 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)Read More

StrengthEvery 1:30, 4 Rounds1) 10 Incline Dumbbell Seal Row2) 10 Strict Ring Dips (FX: Banded) (RX+: Weighted)3) 20 Banded Pullaparts ConditioningAMRAP 102-4-6-8-10, etc.50′ Shuttle RunsSingle Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)Goblet Lunge (each leg) (50/35) (FX: 35/20) (RX+: 70/50)Read More

Seventh Heaven Comp WOD today! See you at 7:15 AM! Squad WODAMRAP 28 – w/ Partner, Alternate Stations1) 200/150m Row (FX: 150/100m) (RX+: 250/200m) 2)15 Toes to Bar (FX: 10)15 Thrusters (95/65) (FX: 75/55) (RX+: 115/80) 3) 60 Double Unders (FX: 40) (RX+: 80)Read More