StrengthEvery 2:30, 6 Sets1-3) 1 Split Jerk + 3 Jerk Balances (50-55%)4) 3 Split Jerks (65-70%)5) 3 Split Jerks (70-75%)6) 3 Split Jerks (75-80%) ConditioningFor Time:15-12-9Box Jumps (30/24) (FX: 24/20)Shoulder to Overhead (155/105) (FX: 115/80) (RX+: 185/125)*3 Wall Walks after each round (FX: 2) (RX: 4)*10:00 CapRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdaySplit JerkWednesdayDeadlift5:45 PM – Rope Climb Skills ClinicThursdayBench PressFridaySandbags/Strict GymnasticsSaturdaySquad WODSundaySleds, Farmer/Overhead Carries11:15 AM – Yoga Class StrengthEvery 3:00, 5 Sets1 Pause Back Squat + 3 Back Squats (75-80%)FX:5 Back Squats1) 65-70%2-5) 70-75%Superset Accessory (3+ out of 5 sets)10 Prone Swimmers ConditioningFor Time:400m Run (FX: 300m)50 Wall Balls (20/14) (FX: 40) (RX+: Unbroken)400m...Read More

StrengthEvery 2:00, 6 Sets1 Power Clean + 1 Push Press + 1 Power Clean + 1 Push Jerk1-3) 55-60% (of 1RM Clean and Jerk)4-6) 60-65% ConditioningAMRAP 1260 Double Unders (FX: 40)9 Power Cleans (135/95) (FX: 95/65)15 Hand Release Push-Ups (FX: Push-Up)21 Sit-UpsRead More

Squad WODFor Time w/ Partner – Split Reps Any Way100/80 Calorie Row (FX: 80/60)400m Team Run (FX: 300m)80 Toes to Bar (FX: 60)400m Team Run (FX: 300m)60 Burpees to 3″ Plate400m Team Run (FX: 300m)40 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+ Bar Muscle-Ups)400m Team Run (FX: 300m)*30:00 CapRead More

StrengthEvery 2:00, 6 Sets1-3) 2 High Hang Power Snatch w/ Pause in Catch (65-70%)4-6) 2 Hang Power Snatch w/ Pause in Catch (70-75%)*Hold onto bar between reps ConditioningAMRAP 1210 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)10 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)25′ Handstand Walk (FX: 2 Wall Walks) (RX+: 50′)Read More

StrengthEvery 3:00, 5 Sets1 Deadstop Deadlift + 3 Deadlifts1-2) 70-75%3-5) 75-80%FX:5 Deadlifts1-2) 65-70%3-5) 70-75% Conditioning3 Rounds for Time:20/15 Calorie Row (FX: 16/12)15 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)3 Rope Climbs (FX: 2) (RX+: 4)*13:00 CapRead More

Build up your stability and strength at Core-Flex! Class is at 5:45 PM – sign up on ZenPlanner! Conditioning5 Rounds of 6:00 on/2:00 off600m Run (FX: 400m)50 Double Unders (FX: 35) (RX+: 65)12 Burpee Box Jump Overs (24/20) (FX: 9) (RX+: 15)*Score is slowest roundRead More

StrengthEvery 3:00, 5 Sets1 Pause Back Squat + 3 Back Squats1-2) 70-75%3-5) 75-80%FX:5 Back Squats1-2) 65-70%3-5) 70-75% ConditioningEMOM 81) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18) 2-3) 20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups) (RX+: V-Ups) + AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) 4) RestRead More

Weekly OverviewEvents/ClassesMondayClean and Jerk“Grace” Benchmark WODTuesdayBack SquatWednesdayConditioning Intervals5:45 PM – Core FlexThursdayDeadliftFridaySnatchSaturdaySquad WODSundayClean and Jerk StrengthEvery 2:00, 9 Sets1-3) 3 Power Clean and Push Jerk (65-70% of 1RM CJ)4-6) 2 Power Clean and Push Jerk (70-75%)7-9) 1 Power Clean and Push Jerk (↑) ConditioningFor Time:30 Clean and Jerks*6:00 Cap*RX: “Grace” (135/95), compare to 10/20/22*FX: (95/65)*RX+:...Read More

StrengthEvery 2:00, 3 Rounds1) 5/5 Tempo Single Dumbbell Bulgarian Split Squat2) 5/5 Tempo Single Dumbbell Bench Press3) 5-10 Tempo Leg Raises*All Tempos are 5s down ConditioningEMOM 121) 250/200m Ski (FX: 200/150m) 2-3)AMRAP12 Goblet Reverse Lunges (50/35) (FX: 35/20)8 Hand Release Burpees Over Dumbbell (FX: Burpees Over Dumbbell) 4) Rest*Continue AMRAP from where you left offRead More