“Coach Ryan”For Time:150 Double Unders30 Devil’s Press (50/35)30 Handstand Push-Ups30 Burpee Box Jump Overs (24/20)30 Hang Power Snatch (125/85)150 Double Unders*Compare to 9/14/2022 Optional FinisherAccumulate 25 Cat Cows1:00/1:00 Pigeon Stretch1:00/1:00 Crossbody Banded Shoulder Stretch:30/:30 Pec Stretch w/ Rig1:00-2:00 Foam Roll CalvesRead More

Weekly OverviewEvents/ClassesMonday1RM/3RM Back Squat Make-UpORFront SquatTuesday“Coach Ryan” Benchmark WODWednesdayUnilateral Lower Body5:45 PM – Bar Muscle-UpSkills ClinicThursdayPush PressFridayUnilateral Lower Body Saturday“Armistice” Veterans Day WODSundayBench Press StrengthIn 24:00:Establish 1RM OR 3RM Back Squat OR Every 1:30, 6 Rounds1) 3 31X-Tempo Front Squats (65-70%)2) 6 Ball Slams*31X-Tempo – 3s down, 1s pause in squat ConditioningAMRAP 8250/200m Row (FX: 200/150m)12...Read More

StrengthEvery 3:00, 5 Sets5 Strict Press (↑)Superset Accessory (3+ out of 5)10/10 Elbow Supported Weighted External Rotation Conditioning8 Rounds of 1:00 on/:30 offAMRAP5 50′ Shuttle Runs10 Burpees to 12″ Target (FX: 6″ Target)Read More

Join us for Seventh Heaven at 7:15 AM!Squad WOD: 9 & 10 AM Squad WOD4 Rounds of 6:00 on/2:00 off w/ Partner, Split Reps Any Way500/400m Row (FX: 400/300m) (RX+: 600/500m)24 Toes to Bar (FX: 16)24 Bar Facing BurpeesAMRAP Squat Snatch (95/65) (FX: 75/55) (RX+: 115/80)*Score is total SnatchesRead More

ConditioningEMOM 281-2) 300m Run (FX: 200m) (RX+: 400m)3) 50 Double Unders (FX: 35) (RX+: 65)4) AMRAP Calorie Ski5) AMRAP Calorie Bike6) Rest7) Rest*Score is total calories (Ski + Bike) Optional Finisher1:00/1:00 Couch Stretch (Hips/Quads)1:00/1:00 Single Leg Forward Fold (Hamstrings)1:00-2:00 Foam Roll Calves1:00/1:00 Lacrosse Ball Mash Feet (Arches)Read More

StrengthEMOM 151) 4-6 Handstand Push-Ups (FX: Abmat/Pike) (RX+: Strict OR 6-8)2) 10 Underhand Pendlay Row3) 15 Hollow Rocks (RX+: Weighted) ConditioningFor Time:21-15-9Hand Release Push-Ups (FX: Push-Ups)Overhead Plate Sit-Ups (25/15) (FX: Sit-Ups)Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)*10:00 CapRead More

Build up your mobility and core strength at Core-Flex at 5:45 PM! StrengthEvery 2:30, 6 Sets1-3) 2 High Hang Clean w/ 3s Pause in Parallel Catch + 1 Front Squat (60-65%)4-6) 2 Hang Clean w/ 3s Pause in Parallel Catch + 1 Front Squat (65-70%)*Hold onto bar between reps ConditioningFor Time:1000m Run (FX: 800m)30 Burpees...Read More

Happy Halloween! Wear that costume! HALLO-WODAMRAP 31 w/ Partner – Split Reps Any Way10 Bar Muscle-Ups (FX: 6 OR Chest to Bar Pull-Ups)31 Sit-Ups31 Calorie Row 10 Wall Walks (FX: 6)31 Sit-Ups31 Burpees 10 Rope Climbs (FX: 6)31 Sit-Ups31 Single Dumbbell Hang Snatch (50/35) (FX: 35/20)RX+: WEAR A COSTUME!*Compare to 10/31/22Read More

Weekly OverviewEvents/ClassesMonday1RM/3RM DeadliftTuesdayHallo-WODWednesdayClean5:45 PM – Core FlexThursdayGymnastics Push,Barbell PullFridayConditioning IntervalsSaturdaySquad WODSundayStrict Press StrengthIn 25:00:Establish 1RM DeadliftFX:Establish 3RM Deadlift Conditioning2023 CFR7 Battle of the Bikes Event 3:AMRAP 1Max Calorie BikeOptional Finisher2-3 Rounds for Quality:30-:45/:30-:45 Side Plank10 Cossack Squats15/15 Banded ClamshellsRead More

StrengthEvery 2:00, 3 Rounds1) 10/10 Single Arm Bottoms Up Kettlebell Press w/ 2s Pause Overhead2) 10/10 Half Kneeling Single Arm Banded Row w/ 2s Pause at Finish3) Accumulate :30 L-Sit Hold ConditioningFor Time:800m Run (FX: 600m)40 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)400m Run (FX: 300m)20 Single Dumbbell Shoulder to Overhead (50/35)...Read More