Squad WOD3 Rounds of 9:00 on/3:00 off w/ Partner – Split Calories Any WayAMRAP 930/22 Calorie Bike (FX: 20/15)15 Synchro Wall Balls (20/14) (FX: Non-Synchro)*Resting Partner in Squat Hold at Parallel AMRAP 930/22 Calorie Ski (FX: 20/15)15 Synchro Bar Facing Burpees (FX: Non-Synchro)*Resting Partner in High PlankAMRAP 930/22 Calorie Row (FX: 20/15)15 Synchro Russian Kettlebell...Read More

StrengthEvery 2:30, 6 SetsStrict Press w/ Pause at Front Rack1-3) 5 @70-75%4-6) 3 @75-80% Superset Accessory (3+ out of 6)20/20 Banded Radial Deviation ConditioningAMRAP 1220 Box Jump Overs (24/20)10 50′ Shuttle Runs10 Handstand Push-Ups (FX: 6) (RX+: 2″/1″ Deficit)Read More

Conditioning4 Rounds for Time:75 Double Unders (FX: 50)10 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)20 Pull-Ups (FX: 15) (RX+: Chest to Bar Pull-Ups)*17:00 Cap Post-WOD Strength/RecoveryEMOM 151) :15-:30 L-Sit Hold (Seated, Parallettes, etc.)2) :20-:40 Side Plank (Side A)3) :20-:40 Side Plank (Side B)4) 10 Prone Swimmers5) Rotating Stretch/Pose– Prone Pec Stretch– Pigeon Pose– Seal Pose to...Read More

Sign up for Core Flex at 5:45 PM tonight! StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull + 1 2″ Low Hang Squat Snatch + 1 Squat Snatch (↑, start at 55-60% 1RM Snatch)5-8) 2 Squat Snatch (↑) (FX: Continue 1-4) Conditioning10 Rounds for Time:3 Burpees Over Bar3 Hang Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)3...Read More

StrengthEvery 3:00, 4 Rounds6 33X-Tempo Bench Press (60-70% 1RM Bench Press) +10 Underhand Banded Pullaparts w/ 3s Pause Apart*33X-Tempo: 3s down, 3s pause at chest, explode ConditioningEMOM 151) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)4-5)AMRAP15 Sit-Ups15 Hand Release Push-Ups (FX: Push-Ups)*Continue...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdayBench PressWednesdaySnatch5:45pm Core FlexThursdayPulling Focused Metcon, CoreFridayStrict PressSaturdaySquad WODSundayStrict Gymnastics StrengthEvery 3:00, 4 SetsFront Squat1) 10 @55-60%2-3) 8 @60-65%4) 6 @65-70% ConditioningAMRAP 1590 Double Unders (FX: 60)30 Thrusters (75/55) (FX: 55/35)10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)Read More

StrengthEvery 2:00, 3 Rounds1 10/10 Half Kneeling Dumbbell Press2) 10/10 Single Dumbbell Row in High Plank3) 15/15 Elbow Supported Weighted External Rotation ConditioningAMRAP 1010 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)20 Box Jumps (24/20)40 Crossover Single Unders (FX: 20)Read More

Squad WODAMRAP 25 w/ Partner – Split Reps Any Way 500/400m Row (FX: 400/300m)40 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 135/95)25 Toes to Bar (FX: 15)3 Rope Climbs (FX: 2) 500/400m Row (FX: 400/300m)40 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 135/95)25 Toes to Bar (FX: 15)3 Rope Climbs (FX: 2)Read More

We have a modified class schedule today – classes at 9 AM and 10 AM StrengthEvery 1:30, 4 Rounds1) 100′ Sandbag Bear Hug Carry2) 50’/50′ Single Dumbbell Overhead Carry Conditioning4 Rounds of :50 on/:10 off1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3) AMRAP Calorie Ski4) Rest5) Rest*Score is...Read More

Happy Thanksgiving! We have a modified class schedule today – classes at 9 AM and 10 AM “Thanksgiving with the Girls”For Time6 Rounds (FX: 4)5 Pull-Ups (RX+: Chest to Bar Pull-Up)10 Push-Ups (RX+: Hand Release Push-Up)15 Air Squats (RX+: Jump Squat)into…50-30-10Double UndersSit-Upsinto…15 Snatches (135/95) (FX: 115/80) (RX+: 165/115)into…75 Wall Balls (20/14)into…15 Clean and Jerk (135/95)...Read More