Wednesday, April 3, 2024
Build up your core strength and flexibility at Core-Flex – tonight at 5:45 PM! StrengthEvery 2:00, 4 Rounds1) 8-10 Tempo Incline Seal Row2) 6-8 Tempo... Read More
Tuesday, April 2, 2024
StrengthEvery 2:00, 8 Sets1-4) 1 Power Clean + 1 Push Press + 1 Split Jerk (↑, start at 50-60% 1RM CJ)5-8) 1 Power Clean +... Read More
Monday, April 1, 2024
Weekly Overview Events/Classes Monday Back Squat Tuesday Clean and Jerk Wednesday Upper Body Push/Pull 5:45pm Core Flex Thursday Overhead Squat Friday Core and Carries Saturday... Read More
Sunday, March 31, 2024
StrengthEvery 2:00, 6 Sets1-3) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Muscle Snatch + 1 Power Snatch (40-50%)4-6) 1 Snatch Pull... Read More
Saturday, March 30, 2024
Squad WODFor Time w/ Partner – Split Reps Any Way100 Calorie Row (FX: 80)80 Wall Balls (20/14) (FX: 60)60 Toes to Bar (FX: 40)40 Clean... Read More
Friday, March 29, 2024
StrengthEvery 1:30, 4 Rounds1) 6-8 Tempo Bench Press (50-60%)2) 6-8 Tempo Underhand Ring Rows3) 15 Banded Face Pulls*3s down for all tempos ConditioningAMRAP 105-10-15-20, etc.Hand... Read More
Thursday, March 28, 2024
StrengthEvery 3:00, 5 Sets1-2) 5 31X-Tempo Front Squat (60-65%)3-4) 5 30X-Tempo Front Squat (65-70%)5) 5 Front Squat (70-75%)*31X-Tempo: 3s down, 1s pause in squat*30X-Tempo: 3s... Read More
Wednesday, March 27, 2024
Come to the Skills Clinic tonight at 5:45 PM to get better at Ring Muscle-Ups! StrengthEMOM 101) 20-40′ Handstand Walk (FX: 2-4 Wall Walks OR... Read More
Tuesday, March 26, 2024
StrengthEvery 2:00, 3 Rounds1) 8/8 Tempo Back Rack Split Squat (30-40% of 1RM Back Squat)2) 8/8 Tempo Staggered Stance Dumbbell Romanian Deadlift*3s down for both... Read More
Monday, March 25, 2024
Weekly Overview Events/Classes Monday Snatch,“Amanda” Benchmark WOD Tuesday Unilateral Lower Body Wednesday Handstand Development 5:45 PM – Ring Muscle-Up Skills Clinic Thursday Front Squat Friday... Read More