StrengthEvery 3:00, 5 SetsDeadlift1) 10 @50%2-3) 8 @55, 60%4-5) 6 @65, 70% ConditioningAMRAP 515 Box Jumps (24/20) (FX: Step Ups)10 Pull-Ups (FX: Jumping) (RX+: Chest to Bar Pull-Ups) Rest 2:00 AMRAP 515 Wall Balls (20/14) (FX: 14/10)10 Toes to Bar (FX: Hanging Leg Raises) (RX+: Toes to Ring)*Score: Total Reps*RX/RX+ Minimum: 150 Reps (~3 rounds...Read More

StrengthIn 15:00Establish 5RM Bench Press ConditioningFor Time:9-15-21Lateral Burpees Over BarShoulder to Overhead*FX: (115/80), (95/65), (75/55)*RX: (155/105), (135/95), (95/65)*RX+: (185/125), (155/105), (135/95)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesday5RM Bench PressWednesdayDeadliftThursdayLong ConditioningFridaySnatchSaturdaySquad WOD10 AM – Endurance ClassSundayLower Body, Row Sprints StrengthEvery 3:00, 4 Sets10 Back Squat1) 55%2-3) 60%4) 65% Conditioning4 Rounds for Time:200m Run30 Crossover Single Unders250/200m Row30 Crossover Single Unders*16:00 Cap*FX: Single Unders*RX+: Sub 13:00Read More

StrengthEvery 1:30, 3 Rounds1) 10 Strict Press w/ Pause at Shoulders (50-60%)2) 10 Strict Chin-Ups w/ Pause in Hang (FX: Banded) (RX+: Weighted)3) 15 Straight Arm Banded Lat Pulldowns ConditioningFor Time:21-15-9Hand Release Push-Ups (FX: Abmat Push-Ups) (RX+: 2″/1″ Deficit)Toes to Bar (FX: Hanging Leg Raises) (RX+: Unbroken)Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*10:00 CapRead More

Endurance Class with Coach Mary Ann at 10 AM! Sign up on ZenPlanner! Squad WOD (9 AM, 10 AM)3 Rounds of 1:00 on, :15 off1) 18/14 Calorie Row (FX: 16/12) (RX+: 20/15)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3) 14/10 Calorie Ski (FX: 9/6) (RX+: 16/12)4) AMRAP Box Step Ups (24/20)5) AMRAP Wall Balls (20/14)...Read More

Happy Independence Day!Modified Holiday Schedule: 9 AM WOD, 10 AM Open Gym 4th of July WOD7 Rounds for Time w/ Partner (Split reps any way)4 Rope Climbs (FX: 2)100m Team Run7 Power Clean (185/125) (FX: 155/105) (RX+: 205/145)7 Synchro Bar Facing Burpees6 Bar Muscle-Ups (FX: Chest to Bar Pull-Up) (RX+: Ring Muscle-Ups)*35:00 Cap*Compare to 7/4/24Read More

StrengthEvery 2:00, 6 Sets3 Back Squat1-3) Tempo – 50, 55, 60%4-6) 65, 70, 75%*1-3) Tempo: 3s down, 1s pause in squat Conditioning2 Rounds for Time:500/400m Row120 Double Unders (FX: 80 or Singles)20 Single Kettlebell Front Rack Squat (24/16) (FX: 16/12) (RX+: 32/24)*13:00 CapRead More

StrengthEvery 2:30, 4 Sets8 Bench Press (50, 60, 65, 70%) + 20 Underhand Banded Pullaparts Conditioning3 Rounds of :45 on, :15 off for Max Reps1) Calorie Ski2) Med Ball Sit-Ups (20/14) (FX: 14/10)3) Rest4) Calorie Bike5) Pull-Ups (FX: Jumping Pull-Ups)6) Rest*Score: Total RepsRead More

StrengthEvery 2:30, 6 Sets1-3) 3 Snatch Grip Strict Press + 3 Overhead Squat (30-40% of 1RM Snatch)4-6) 3 Snatch Grip Push Press + 3 Overhead Squat (50, 60, 65%) ConditioningAMRAP 1010 Single Dumbbell Shoulder to Overhead10 Goblet Reverse Lunge10 Lateral Burpees Over Dumbbell*DB Weights: (50/35) (FX: 35/20) (RX+: 70/50)*RX/RX+ Min: 4 RoundsRead More

Weekly OverviewEvents/ClassesMondayDeadliftTuesdayOverhead SquatWednesdayBench PressThursdayBack SquatFriday4th of July WOD9am WOD, 10am Open GymSaturdayConditioning Intervals7:30am Comp WODSundayUpper Body Push/Pull StrengthEvery 3:00, 4 SetsDeadlifts1) 10 @50%2) 8 @60%3) 6 @65%4) 4 @70%*Touch and Go Conditioning4 Rounds of 2:00 on, 2:00 off250/200m Row (FX: 200/150m)150′ Double Kettlebell Farmer’s Carry (24/16) (FX: 16/12) (RX+: 32/24)AMRAP Hang Power Cleans (95/65) (FX:...Read More