Battle of the Bikes at 8 AM!!Squad WOD: 9:30 AM and 10:30 AM Join us BEFORE Squad WOD for a fun throw-down! We will put two pairs head-to-head and take turns biking through 3 events before we crown our winners! Squad WOD5 Rounds of 4:00 on/2:00 off – w/ Partner, alternate movementsAMRAP100m Run7 Wall Balls...Read More

StrengthEvery 3:00, 4 Sets1-2) 8 Strict Press (65-70%)3-4) 6 Strict Press (70-75%) Superset Accessory (4 out of 4 sets)10 Underhand Feet Elevated Ring Rows Conditioning2 Rounds for Time:60 Single Unders (FX: 40)12 Handstand Push-Ups (FX: 9) (RX+: 2″/1″ Deficit)60 Speed Steps (FX: 40)9 Handstand Push-Ups (FX: 6) (RX+: 2″/1″ Deficit)60 Double Unders (FX: 40)6 Handstand...Read More

Reminder! Saturday Squad WOD classes will be held at 9:30 and 10:30 AM due to Battle of the Bikes! StrengthEvery 3:00, 4 Sets2 Deadstop Deadlifts + 4 Deadlifts (70-75%)Superset Accessory (3+ out of 4 sets)15 Banded Face Pulls Conditioning5 Rounds for Time:16/12 Calorie Row (FX: 12/9)12 Single Kettlebell Front Rack Lunges (24/16) (FX: 16/12) (RX+:...Read More

Handstand Push-up/Handstand Walk Clinic tonight at 5:45 PM! Battle of the BikesTHIS SATURDAY, August 19th, 8 AM!TODAY is the deadline to sign-up to participate! Sign-Up HERESaturday SQUAD WOD Schedule: 9:30 AM10:30 AM StrengthEvery 2:00, 6 Sets3 Snatch Balances1-3) 65-70% (of 1RM Snatch)4-6) 70-75% FX:Every 2:00, 6 Sets4 30X-Tempo Overhead Squats (50-60%, 3s down) ConditioningEMOM 121)...Read More

StrengthEvery 2:00, 5 Sets1-2) 1 High Hang Muscle Clean + 2 High Hang Power Cleans (↑, start at 30-35% 1RM CJ)3-5) 1 Hang Muscle Clean + 2 Hang Power Cleans (↑) ConditioningEvery 2:30, 8 Rounds200m Run (FX: 100m)30 Double Unders (FX: 20)2 Hang Power Cleans (↑, start at 50-60% 1RM CJ)*2 Unbroken Hang Power Cleans...Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayCleanWednesdaySnatch Balance/Overhead Squat5:45 PM – Handstand Push-Up/Walk ClinicThursdayDeadliftFridayStrict PressSaturdaySquat WOD8 AM – Battle of the BikesSundayUnilateral Lower and Upper StrengthEvery 3:00, 4 Sets2 Pause Back Squats + 4 Back Squats (70-75%)Superset Accessory (3+ out of 4 sets)10 Prone PVC Lift Offs ConditioningAMRAP 1020/15 Calorie Row (FX: 16/12)10 Chest to Bar Pull-Ups (FX: Pull-Ups)20...Read More

StrengthEvery 2:00, 6 Sets1-4) 3 No Feet High Hang Power Snatch (50-60%)4-6) 3 High Hang Power Snatch (65-70%)*Hold onto the bar between reps ConditioningAMRAP 1215 Box Jumps (24/20)12 Goblet Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)9 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Read More

Squad WODIn 4:00400m Team Run (FX: 300m)*Rest in remaining timeAMRAP 12 w/ Partner – Alternate Full Rounds100m Run10 Jump Squats10 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80) In 4:00400m Team Run (FX: 300m)*Rest in remaining timeAMRAP 12 w/ Partner – Alternate Full Rounds150/100m Ski10 Sit-Ups10 Deadlifts (95/65) (FX: 75/55) (RX+: 115/80)Read More

StrengthEvery 3:00, 4 Sets1-2) 8 Bench Press (65-70%)3-4) 6 Bench Press (70-75%) Superset Accessory (3+ out of 4 sets):20-:30 Ring Row Hold Conditioning5 Rounds of 1:30 on/1:30 off1) 21/16 Calorie Row (FX: 16/12) (RX+: 24/18) +AMRAP Toes to Bar in Remaining Time (FX: Hanging Knee Raises) 2) RestRead More

StrengthEMOM 161) 1 5s Pause Front Squat (60-65%)2) 2 Tall Box Jumps (↑) ConditioningFor Time:24/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)30 Wall Balls (20/14) (10’/9′) (RX+: 11’/10′)30 Burpee Box Jump Overs (24/20)*8:00 CapOptional Cooldown2:00 Foam Roll Quads1:00/1:00 Foam Roll CalvesRead More