StrengthEvery 1:30, 3 Rounds1) 100′ Double Dumbbell Overhead Carry2) 1:00 PVC Passthroughs / 10 Ring Rows + 10 Kip Swings / 10 Scap Pull-Ups + 10 Kip Swings3) 15 Straight Arm Banded Lat Pulldown ConditioningAMRAP 20100m Run50′ Handstand Walk (FX: 25′ OR 5 Wall Walks)100m Run50 Double Unders (FX: Single Unders)100m Run15 Toes to Bar...Read More

StrengthEvery 3:00, 5 SetsFront Squats1-2) 4 @75, 80%3-5) 2 @85-90% FX:4 Front Squats (65, 70, 75, 80, 85%) ConditioningFor Time:30 Calorie Row15 Deadlifts30 Box Jump Overs (24/20)15 Front Squats*(RX: 165/115) (FX: 115/80) (RX+: 205/145)*10:00 CapRead More

StrengthEvery 1:30, 3 Rounds1) 10 Strict Ring Dips (Banded/Weighted)2) 10 Bent Over Row w/ Pause at Top3) :20-:30 Side Plank (each side) Conditioning3 Rounds of 1:00 on, :10 off1) 22/17 Calorie Bike (FX: 18/14) (RX+: 26/20)2) AMRAP Calorie Ski3) Rest4) Rest*Score: Total Calories Ski’ed*RX/RX+ Min: 48/36 Calories (Avg 16/12 per round)Read More

Weekly OverviewEvents/ClassesMonday“Coach Elizabeth” CFR7 Benchmark WODTuesdayRing Dips, Bent Over Row,Ski Conga LineWednesdayFront SquatThursdayLong Conditioning(Gymnastics Focus)FridaySnatchNew Evening Schedule 5 & 6 PM WOD onlySaturdaySquad WODSundayFather’s Day WOD “Coach Elizabeth”For Time:200m Row10 EKO Complexes400m Run8 EKO Complexes600m Row6 EKO Complexes800m Run4 EKO Complexes1000m Row2 EKO Complexes*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2...Read More

StrengthEvery 2:00, 3 Rounds1) 10 Ring Rows + 5 Strict Chin-Ups (Banded/Weighted)2) :15 Weighted Plank + :30 Plank3) 10 Double Kettlebell Deadlifts + 150′ Double Kettlebell Farmer’s Carry ConditioningAMRAP 88 Burpee Box Jump Overs (24/20) (FX: Get Overs)8 Chest to Bar Pull-Ups (FX: Pull-Ups)40 Double Unders (FX: 24 OR Single Unders)Read More

COMP WOD this morning! Doors open at 7:15 AM, we will start at 7:30 AM! Come throw-down and have fun! SQUAD-WOD9 & 10 AM Squad WODFor Time – w/ Partner, Split Reps Any Way100 Calorie Bike (FX: 75)100 Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)100 Wall Balls (20/14) (FX: 14/10)100 Calorie Ski (FX: 75)100 Hang...Read More

StrengthEvery 1:30, 5 Rounds1) 6 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Deficit)2) 2 Rope Climbs (FX: 1 OR Development) (RX+: 50/50 Legless) ConditioningAMRAP 1224 Calorie Row (FX: 18)12 Toes to Bar (FX: 9 OR Hanging Leg Raises)24 Single Dumbbell Push Jerk (50/35) (FX: 35/20)12 Toes to Bar (FX: 9 OR Hanging Leg Raises)Read More

ConditioningAMRAP 12200m Run10 Burpees to 6″ Target50′ Single Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20) Rest 6:00 AMRAP 12200m Run10 Goblet Box Step Ups (24/20″) (24/16) (FX: 16/12)50 Double Unders (FX: Single Unders)*Two ScoresRead More

StrengthEvery 2:30, 6 Sets1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch1-2) 65-70%3-4) 70-75%5-6) 75-80%*Reset b/t reps ConditioningFor Time:9-7-5Bar Muscle-Ups (FX: 5-3-1 OR Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)Squat Snatch (135/95) (FX: 115/80)*RX+: “Amanda” Compare to 3/25/24*10:00 CapRead More

StrengthIn 15:00Build to 3RM Push Press*Touch and Go FX:Every 2:00, 5 Sets5 Push Press (↑)*Touch and Go; use first 5:00 to warm-up ConditioningFor Time:500/400m Ski (FX: 400/300m) (2:00 Cap)400m Run (FX: 400/300m)500/400m Row (FX: 400/300m)*8:00 Cap*RX+: Sub 6:00Read More