Conditioning5 Rounds of 4:00 on, 2:00 off400m Run (FX: 300m)into…AMRAP20 Goblet Reverse Lunges (35/20) (FX: 25/15)20 Sit-Ups20 Wall Balls (20/14) (FX: 14/10)*Continue AMRAP from where you left off Cooldown1:00/1:00 Couch Stretch1:00/1:00 Pigeon Pose1:00 Saddle PoseRead More

Join us at 9 AM for Coach Ryan’s send-off WOD, 9 AMJoin us so we can thank her and show her love before as she heads to Florida for her next chapter!Book Club will be meeting at Shipgarten (7581 Colshire Drive) at 2PM today! All are welcome, whether or not you have read the most...Read More

ConditioningEvery 1:30, 4 Rounds1) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)2) AMRAP Calorie Ski3) Rest4) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)5) AMRAP Calorie Bike6) Rest*RX/RX+ Minimum: 145/110 Calories Cooldown1:00/1:00 Single Leg Forward Fold2:00 Frog PoseRead More

StrengthEvery 3:00, 5 Sets5 Push Press1-2) 55-60% of 1RM CJ3-4) 60-65%5) 65-70%*Reset b/t reps ConditioningAMRAP 1220-40-60′..etc.Handstand Walk (FX: 2-4-6 Wall Walks) (RX+: Unbroken 20′ Increments)Single Dumbbell Overhead Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50)15 Sit-Ups after each round*RX/RX+ Min: Round of 40′ + 60′ Handstand WalkRead More

StrengthEvery 3:00, 5 Rounds3 Hang Power Clean1-2) 65-70% of 1RM CJ3-4) 70-75%5) 75-80%*Hold onto bar b/t reps ConditioningFor Time:15-12-9-6-3Deadlifts (155/105) (FX: 115/80) (RX+: 205/145)Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)30 Double Unders after each round (FX: 20 OR Single Unders)*12:00 CapRead More

StrengthEMOM 121) 8 Tempo Ring Dips (Banded/Weighted)2) 8 Tempo Strict Chin-Ups (Banded/Weighted)3) 50′ Double Dumbbell Overhead Carry*3s tempo down ConditioningFor Time500/400m Row3 Rope Climbs (FX: 2)15 Line Facing Burpees30 Toes to Bar (FX: 20 OR Hanging Leg Raises)15 Line Facing Burpees3 Rope Climbs (FX: 2)500/400m Row*15:00 Cap*RX+: Sub 11:00Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdayGymnastics DevelopmentWednesdayCleanThursdayPush PressFridayConditioning IntervalsSaturday“Coach Ryan”CFR7 Benchmark WODCoach Ryan Send OffSundayConditioning Intervals StrengthEvery 3:00, 5 SetsFront Squat1) 8 @60%2-4) 6 @65, 70, 75%5) 4 @80% Superset Accessory (3+ out of 5)20/20 Banded Wrist Flexion w/ Rig ConditioningAMRAP 5 w/ Partner – Split Work Any WayMax Calorie SkiRest 2:00AMRAP 5 w/ Partner – Split Work...Read More

StrengthEvery 3:00, 4 Sets6 Tempo Bench Press (60-70%) + 12/12 Single Dumbbell Row*Tempo – 3s down, 1s pause at chest ConditioningAMRAP 1215 Calorie Row20 Box Step Ups (24/20)15 Hand Release Push-Ups (FX: Push-Ups)20 Russian Kettlebell Swings (24/16) (FX: 16/12)Read More

*No early Open Gym 7:30 – 9:00 AM tomorrow, as our coaches will be out cheering at a local competition!*Squad WOD/Open Gym: 9 & 10 AM Squad WODFor Time w/ Partner – Split Reps in Any Way90 Double Unders (each) (FX: 60 OR Single Unders)30 Squat Clean Thrusters (95/65) (FX: 75/55)45 Toes to Bar (FX:...Read More

StrengthEvery 2:30, 3 Rounds1) 16 Back Rack Reverse Lunges (35-45% of 1RM Back Squat)2) 8/8 Single Leg Hip Thrust w/ 2s Pause at Top Conditioning3 Rounds of :40 on, :20 offAMRAP1) Calorie Ski2) Burpees3) Calorie Row4) Shuttle Runs5) Calorie Bike*Score: Total RepsRead More