StrengthEvery 2:00, 6 Sets1-3) 2 High Hang Power Clean w/ Pause in Catch (65-70%)4-6) 2 Hang Power Clean w/ Pause in Catch (70-75%)*Hold onto bar between reps ConditioningFor Time:150 Double Unders (FX: 100)25/20 Calorie Row (FX: 20/15)25 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)25/20 Calorie Row (FX: 20/15)150 Double Unders (FX: 100)*13:00 CapRead More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdayCleanWednesday“Cindy” Benchmark WODCore Flex CancelledThursdaySnatchFridayLunge, Hip Thrust, SandbagSaturday“8 Nights of Hanukkah”Holiday WODSundayPulling Supersets,Conditioning Intervals StrengthEvery 3:00, 4 SetsFront Squat1) 10 @60-65%2-3) 8 @65-70%4) 6 @70-75% ConditioningEMOM 121) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)3) AMRAP Burpee Box Jump Overs (24/20)4) RestRead More

StrengthEvery 2:00, 4 Rounds1) 10 Seated Strict Press (60-70%)2) 15/15 Single Dumbbell Row Conditioning4 Rounds of 3:00 on/1:00 offAMRAP24 Sit-Ups12 Single Dumbbell Hang Clean and Jerk (50/35) (FX: 35/20) (RX+: 70/50)12 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)24 Jump Switch Lunges*Continue where you left offRead More

Squad WODIn 12:0080/60 Calorie Bike (FX: 60/45)into…AMRAP in Remaining Time20 Burpee Toes to Bar (FX: 15)40 Wall Balls (20/14) (FX: 30) Rest 6:00In 12:0080/60 Calorie Ski (FX: 60/45)into…AMRAP in Remaining Time30 Double Dumbbell Box Step Overs (24/20) (50/350 (FX: 35/20)4 Rope Climbs (FX: 3)Read More

StrengthEvery 2:30, 6 Rounds1-3) 3 Deadstop Deadlifts w/ Pause at 2″ (55-60%)4-6) 3 Deadstop Deadlift (60-65%) Conditioning3 Rounds for Time:250/200m Row (FX: 200/150m)40 Double Unders (FX: 25)10 Power Cleans (135/95) (FX: 95/65) (RX+: 165/115)40 Double Unders (FX: 25)*12:00 CapRead More

StrengthEvery 3:00, 4 SetsFront Squat1) 10 @55-60%2) 8 @60-65%3) 8 @65-70%4) 6 @70-75% ConditioningEMOM 151) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15) 2-4)AMRAP15 Pull-Ups (FX: 10)15 Push-Ups (FX: 10)15 Air Squats 5) Rest*Continue where you left offRead More

Want to get better at Ring Muscle-Ups? Sign up for the Skills Clinic tonight at 5:45 PM! StrengthEvery 1:30, 5 Rounds1) 6-8 Strict Handstand Push-Ups (FX: 3-4 OR Pike/Abmat) (RX+: Wall Facing)2) 10 Underhand Ring Rows (RX+: Feet Elevated) ConditioningAMRAP 1248 Crossover Single Unders (FX: 36) (RX+: 12 Crossover Double Unders)12 Shoulder to Overhead (95/65)...Read More

ConditioningEvery 2:00, 3 Rounds1) 27/20 Calorie Row (FX: 21/16)2) 27/20 Calorie Bike (FX: 21/16)3) 27/20 Calorie Ski (FX: 21/16)4) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)5) Rest Optional FinisherElbow Supported Banded External Rotation 3×15/151:00/1:00 Banded Lat StretchRead More

Weekly OverviewEvents/ClassesMondayOlympic TotalTuesdayConditioning IntervalsWednesdayStrict Gymnastics5:45pm Ring Muscle-Up Skills ClinicThursdayFront SquatFridayDeadliftSaturdaySquad WODSundayStrict Press Olympic TotalIn 40:00:Establish 1RM Squat SnatchEstablish 1RM Squat Clean and Split Jerk FX:Every 2:00, 8 Sets1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (↑) Every 2:00, 8 Sets2x(1 Squat Clean + 1 Split Jerk) (↑)*Compare to 10/17/22Read More

StrengthEvery 1:30, 4 Rounds1) 5 X33-Tempo Wide Grip Banded Strict Pull-Up2) 5 33X-Tempo Banded Strict Ring Dip3) 15 Straight Arm Banded Pulldown*3s pause at top/in Dip, 3s down Conditioning4 Rounds of 2:00 on/1:00 offAMRAP60 Speed Steps15 Toes to Bar (FX: 10)30 Push-Ups (FX: 20)*Continue AMRAP where you left offRead More