StrengthEvery 2:00, 4 Rounds1) 16 Back Rack Reverse Lunges (30-40% of 1RM Back Squat) 2) 15/15 Elbow Supported External Rotation ConditioningAMRAP 12100m Run15 Sit-Ups1 50/50 Legless Rope Climb (FX: Legged) (RX+: Legless)Read More

Work on your core strength and mobility at Core Flex tonight at 5:45 PM! StrengthEvery 2:00, 6 Sets1-3) 3-Level Snatch (65-70% of 1RM Snatch)4-6) 3 Squat Snatch (70-75%)*3 Levels: Power Snatch + Low Power Snatch + Squat Snatch ConditioningAMRAP 108 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)40′ Handstand Walk (FX: 3 Wall Walks)...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Single Leg Hip Thrusts2) 10 Bent Over Rows3) 10 Cossack Squats w/ Rig Conditioning5 Rounds of :30 on/:15 off1) AMRAP Calorie Ski2) AMRAP Calorie Row3) AMRAP Calorie Bike4) AMRAP Box Step Overs (24/20)Read More

Please join us for a potluck brunch during Memorial Day Murph! Use this Google Doc to sign up for potluck items. In honor of Lieutenant Michael P. Murphy – Killed in Action on June 28, 2005 in Afghanistan “Murph” 1 Mile Run100 Pull Ups200 Push Ups300 Air Squats1 Mile Run Rx: Unpartitioned with weight vest....Read More

Join us tomorrow as we honor LT. Michael Murphy and all our fallen heroes as we do “MURPH” together! We’ll have a potluck breakfast after — please bring something to share! Link to sign-up for breakfast: https://docs.google.com/spreadsheets/d/1l8_Y126TEchISk6VCmzYppSDiyMjrv_POJ1FOqCJT0E/edit StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Power Clean w/ Pause in Dip (↑, start at 55-60% of...Read More

Join us for Seventh Heaven, Competition Class at 7:15 AM! Squad WODFor Time w/ Partner – Split Reps Any Way100 Calorie Bike100 Plate Ground to Overhead (45/25) (FX: 25/15)100 Overhead Plate Lunges (45/25) (FX: 25/15)100 Calorie Ski100 Wall Balls (20/14)100 Box Jumps (24/20)*FX: 80 each*32:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)2) 6-8 Strict Pull-Ups w/ Pause in Hang (FX: Banded) (RX+: Weighted)3) 15 Banded Face Pulls ConditioningAMRAP 1015 Hand Release Push-Ups (FX: 10)50 Double Unders (FX: 35)15 Toes to Bar (FX: 10)50 Double Unders (FX: 35)Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull w/ Pause in Extension + 2″ Low Hang Squat Snatch (↑, start at 60-65% of 1RM Snatch)5-8) 1 Snatch Pull + 2″ Low Hang Squat Snatch (↑) Conditioning3 Rounds for Time:20/15 Calorie Row (FX: 15/11)20 Jump Squats10 Hang Squat Snatches (95/65) (FX: 75/55) (RX+: 115/80)*12:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 1-3 PVC Hurdle Jump Ladders2) 50’/50′ Sandbag Shoulder Carries3) 50′ Backwards Sled Pull PVC Hurdle Jump Options1) Cone Jumps2) 5×12″3) 5×20″4) 5×24″ Conditioning4 Rounds of 2:00 on/1:00 off300m Run (FX: 200m)AMRAP Single Dumbbell Suitcase Lunges (50/35) (FX: 35/20) (RX+: 70/50)*Score is total LungesRead More

StrengthEvery 2:00, 6 Sets1 Power Clean + 1 Split Jerk1-3) 75-80% of 1RM CJ4-6) 80-85% ConditioningFor Time:20 Pull-Ups (FX: 15) (RX+: 25)10 Clean and Jerks (135/95) (FX: 95/65) (RX+: 165/115)20 Pull-Ups (FX: 15) (RX+: 25)10 Clean and Jerks (165/115) (FX: 115/80) (RX+: 185/125)20 Pull-Ups (FX: 15) (RX+: 25)10 Clean and Jerks (185/125) (FX: 135/95) (RX+:...Read More