StrengthEvery 1:30, 5 Rounds1) 3 Broad Jump to Box Jumps (FX: Depth Box Jumps) (↑)2) 8 Alternating Lateral Slam Balls3) 2-4 Sandbag Over the Shoulder Conditioning5 Rounds of :15 on/:15 off1) AMRAP Calorie Bike2) Rest3) Rest4) Rest*Score is lowest calorie roundRead More

StrengthEvery 2:00, 6 Sets1-3) 2 Snatch Grip Push Jerk + 2 Overhead Squat (↑, start around 50-55% of 1RM Snatch)4-6) 2 Snatch Balances + 1 Overhead Squat (75-80%) (FX: Continue sets 1-3) Conditioning3 Rounds for Time:500/400m Row (FX: 400/300m)15 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)15 Toes to Bar (FX: 10) (RX+: Unbroken)*14:00 CapRead More

Come join our Skills Clinics at 5:45pm for Bar Muscle-Up progressions and drills! StrengthEvery 2:00, 6 Sets2 Hang Power Clean + 2 Power Cleans (↑, start at 55-60% 1RM CJ)*Hold onto bar between reps Conditioning8 Rounds for Time:100m Run3 Power Cleans (195/135) (FX: 145/100) (RX+: (215/150), Unbroken)*10:00 CapFinisher2-3 Rounds for Quality20/20 Banded Wrist Flexion w/...Read More

Having any aches and pains? Dr. David Gustitus from Whole Body Health Chiropractic will be at the gym at 6 AM today to evaluate athletes! Come get checked out and ask questions! Strength/SkillEvery 3:00, 4 Sets6-8 Strict Handstand Push-Ups (FX: Abmat/Box) (RX+: Deficit)+1-3 Short Legless Rope Climbs (FX: 1-3 Rope Climbs or Development) (RX+: Legless)...Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayStrict GymnasticsWednesdayPower CleanBar Muscle-Up Skills Clinic at 5:45 PMThursdaySnatch Balance/Overhead SquatFridayPlyometrics/Power OutputSaturdaySquad WODSundayPump Session (Bi’s and Tri’s) StrengthEvery 2:00, 8 Sets1-2) 2 Pause Back Squat (Pause in Squat) (70-75%)3-4) 2 Pause Back Squat (75-80%)5-6) 1 Pause Back Squat (80-85%)7-8) 1 Back Squat (85-90%) Conditioning“Karen”For Time:150 Wall Balls (20/14)*Compare to 4/21/22 Post-WOD Cooldown2:00 Saddle...Read More

StrengthEvery 1:30, 4 Rounds1) 5 Weighted Strict Chin-Ups + 5 Strict Chin-Ups (FX: Strict/Banded + Banded)2) 5+5+5 Prone IYTs3) 10-15 V-Ups + 10-15 Hollow Rocks (FX: Tuck-Ups to Hollow Rocks) ConditioningFor Time:1000m Run (FX: 800m)30 Pull-Ups (FX: 20) (RX+: Chest to Bar Pull-Ups)60 Push-Ups (FX: 40) (RX+: Hand Release Push-Ups)*13:00 CapRead More

Squad WOD2 Rounds for Time w/ Partner – Split Reps Any Way60/40 Calorie Row (FX: 40/30)120 Double Unders (FX: 80)30 Front Squats (135/95) (FX: 95/65) (RX+: 165/115)60/40 Calorie Row (FX: 40/30)120 Double Unders (FX: 80)30 Cleans (165/115) (FX: 115/80) (RX+: 185/125)*30:00 CapRead More

StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Power Snatch w/ Pause in Dip (↑, start at 55-60% of 1RM Snatch)5-8) 2 High Hang Power Snatch (↑)*Hold onto bar between reps ConditioningAMRAP 84 Strict Handstand Push-Ups (FX: Handstand Push-Ups) (RX+: 2″/1″ Deficit)8 Single Kettlebell Hang Snatch (24/16) (FX: 16/12) (RX+: 32/24)12 Box Jumps (24/20)Read More

StrengthEvery 3:00, 5 Sets1-3) 3 Back Squat (80-85%)4-5) 6 Back Squat (70-75%) Conditioning4 Rounds for Time:200m Run10 Goblet Squats (50/35) (FX: 35/20) (RX+: 70/50)10 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Unbroken)*12:00 CapRead More

Improve your core strength, stability, and mobility at Core-Flex tonight at 5:45 PM! StrengthEvery 2:00, 6 Sets3 Push Press (↑, start at 60-65% of 1RM CJ)*Reset in between each rep – no touch and go reps ConditioningAMRAP 1220 Sit-Ups60 Double Unders (FX: 40)10 Push Press (95/65) (FX: 75/55) (RX+: 135/95)Read More