“Helen”3 Rounds For Time400m Run21 Kettlebell Swings (24/16)12 Pull-Ups*Compare to 6/5/23 Strength/SkillEvery 1:30, 8 Sets3-5 Bar Muscle-Ups (FX: 1-2) (RX+: Ring Muscle-Ups) Scaled:1) 10-15 Feet Elevated Ring Rows w/ Pause at Top2) 10-15 Deficit Push-Ups w/ Pause at ChestRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayBenchmark WOD “Helen” WednesdayBack Squat5:45pm Ring Muscle-Ups Skills ClinicThursdayStrict Press, Strict Chin-UpsFridayDeadliftSaturdaySquad WODSundayUnilateral Lower/Upper8am Power Yoga StrengthEvery 2:00, 9 SetsSquat Snatch1-3) 3 @70-75%4-6) 2 @75-80%7-9) 1 @ (↑)*Reset b/t reps ConditioningAMRAP 88 Jump Squats4 Burpees Over Bar1 Snatch (155/105) (FX: 115/80) (RX+: 185/125)*RX/RX+ Min: 7 RoundsRead More

Power Yoga with Sarah S. this morning at 8 AM! StrengthSkies Out, Bi’s/Tri’s OutEvery 1:30, 3 Rounds1) 16 Alternating Dumbbell Curls2) 8-10 Feet Elevated Ring Rows3) 16 Banded Tricep Pulldowns4) 8-10 Deficit Push-Ups ConditioningFor Time:500/400m Ski (FX: 400/300m) (RX+: 550/450m) (2:00 Cap)400m Run (FX: 300m)150 Double Unders (FX: 100)*8:00 CapRead More

Squad WODAMRAP 25 w/ Partner – Alternate Movements12/9 Calorie Row (FX: 9/6)9 Burpees Over Bar6 Power Cleans (135/95) (FX: 95/65) (RX+: Unbroken)30 Double Unders1 Rope ClimbRead More

StrengthEvery 2:00, 6 Sets1-3) 2 Snatch Grip Strict Press + 2 30X-Tempo Overhead Squat (↑)4-6) 2 Snatch Grip Push Press + 2 Overhead Squat (65-70% of 1RM Snatch)*30X-Tempo – 3s down ConditioningEMOM 121) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)2-3)AMRAP15 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)15 Wall Balls (20/14) (FX: 10)4) RestRead More

StrengthEvery 3:00, 4 Sets10 Deadlifts1-2) 50-55%3-4) 55-60% Superset Accessory (3+ out of 4 sets)10 Cossack Squats Conditioning2 Rounds for Time:500/400m Row (FX: 400/300m)800m Run (FX: 600m)*14:00 Cap*RX+: Sub 12:00Read More

Join us for Core-Flex at 5:45 PM tonight! Reserve your spot on ZenPlanner! StrengthEvery 2:00, 6 Sets1-3) 2 Push Jerk + 1 Split Jerk (70-75%)4-6) 1 Push Jerk + 1 Split Jerk (75-80%)*Reset b/t reps Conditioning5 Rounds for Time:72 Double Unders (FX: 60)12 Push Jerks (95/65) (FX: 75/55) (RX+: 135/95)12 Toes to Bar (FX: 8)*16:00...Read More

StrengthEvery 3:00, 4 Sets10 Back Squats1-2) 50-55%3-4) 55-60% Superset Accessory (3+ out of 4 sets):20-:30 PVC Front Rack Stretch on Box ConditioningFor Time:21-15-9Burpee Box Jump Overs (24/20)Hang Power Clean (155/105) (FX: 115/80) (RX+: 185/125)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayBodybuilding Push,Gymnastics PullTuesdayBack Squat WednesdayPush Jerk, Split Jerk5:45pm Core FlexThursdayDeadliftFridayOverhead SquatSaturdaySquad WODSundaySkies Out, Bi’s/Tri’s Out8am Power Yoga StrengthEvery 3:00, 5 Sets10 Dumbbell Bench Press w/ Pause at Chest +3 Rope Climbs (FX: 2) (RX+: 2-3 50/50 Legless) ConditioningAMRAP 12100m Run10 Handstand Push-Ups (FX: 5) (RX+: Strict)100m Run20 Pull-Ups (FX: 10) (RX+: Chest to Bar Pull-Ups)*RX...Read More

The gym is closed today for the CrossFit L2 Seminar! REST UP and SEE YOU NEXT WEEK for the beginning of a new back squat and deadlift cycle! The gym will be closed today to host the CrossFit L2 Seminar. See you all tomorrow!Read More