StrengthEvery 3:00, 5 Sets5 Bench Press + 5 Strict Pull-Ups (Weighted/Banded) (↑) Conditioning3 Rounds of 4:00 on, 1:00 off – In Teams of 3Max Calorie Bike*Score: Average Calories per personRead More

StrengthEvery 2:30, 6 SetsSplit Jerk1-2) 3 @70-75%3-4) 2 @75-80%5-6) 1 @80-85% Conditioning3 Rounds for Time:100 Double Unders (FX: 75 OR Singles)20 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)*12:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 10 Incline Seal Row2) 20 Underhand Banded Pullaparts3) 100′ Backwards Sled Pull ConditioningAMRAP 99 50′ Shuttle Runs15 Russian Kettlebell Swings (24/16) (FX: 16/12)21 Sit-UpsRead More

Happy New Year! We have a modified class schedule today.9 AM – WOD10 AM – WOD ConditioningFor Time w/ Partner2000m Row (Split)into…24 Rounds (Alternating Full Rounds)3 Clean and Jerk (115/75) (FX: 75/55)2 Front Squat (115/75) (FX: 75/55)1 Squat Clean Thruster (115/75) (FX: 75/55)into…25 Burpee Bar Muscle-Ups (Split)(FX: Burpee Chest to Bar) (RX+: Burpee Ring MU)*30:00...Read More

Happy New Year’s Eve! We have a modified class schedule today. 5:30 AM – WOD6:30 AM – WOD9:30 AM – WODNoon – WOD Conditioning4 Rounds of 1:00 on, :10 off1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3) 64 Double Unders (FX: 48 OR Singles) (RX+: 72)4) AMRAP 50′...Read More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayConditioning IntervalsHoliday Schedule:5:30am WOD6:30am WOD9:30am WOD12pm WODWednesdayNew Year’s Day Holiday WODHoliday Schedule:9am WOD10am WODThursdayUpper Body HealthFridaySplit JerkSaturdayBench PressSundayLower Body Health StrengthEvery 3:00, 5 Sets3 Squat Snatch1-2) 70-75%3-4) 75-80%5) 80-85%*Reset b/t reps Conditioning5 Rounds for Time:12 Pull-Ups (FX: 9) (RX+: Chest to Bar Pull-Ups)3 Snatch (155/105) (FX: 115/80) (RX+: 185/125)*10:00 CapRead More

Conditioning4 Rounds of 1:30 on, :15 off1) AMRAP Calorie Row2) AMRAP Calorie Bike3) AMRAP Calorie Ski4) Rest*Score: Total CaloriesRead More

“8 Nights of Hanukkah”8 Rounds for Time w/ Partner – Split Reps Any Way8 Power Cleans (135/95) (Fx: 115/75)8 Lateral Burpees Over the Bar8 Shoulder to Overhead (135/95) (Fx: 115/75)8 Box Jumps (24/20)8 Handstand Pushups (Fx: Hand Release Pushups)8 Kettlebell Swings (32/24) (Fx: 24/16)8 Toes to Bar8 Thrusters (135/95) (Fx: 115/75)*Compare to 12/16/23Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 3″ Front Foot Elevated Single Kettlebell Front Rack Split Squat2) 10/10 Single Leg Hip Thrust3) 10/10 Single Dumbbell Row Conditioning5 Rounds for Time:5 50′ Shuttle Runs15 Sit-Ups50′ Goblet Walking Lunge (24/16) (FX: 16/12) (RX+: 32/24)*12:00 CapRead More

Modified Holiday Schedule:7:30 AM – Open Gym9 AM, 10 AM – WOD ConditioningAMRAP 2416/12 Calorie Row (FX: 12/8)8 Squat Snatch (115/75) (FX: 75/55)4 Bar Muscle-Ups (FX: 2 OR Chest to Bar Pull-Ups) (RX+: Ring)48 Double Unders (FX: 32 OR Single Unders)*RX/RX+ Min: 5 roundsRead More