StrengthEvery 2:00, 8 Sets1-4) 1 Squat Clean w/ Pause at Knee + 1 Squat Clean (↑, start at 60-65% 1RM CJ)5-8) 1 Squat Clean (↑) (FX: Continue 1-4) ConditioningFor Time:21-15-9Cleans (135/95) (FX: 95/65)Hand Release Push-Ups (FX: Push-Ups) (RX+: Ring Dips)*RX+: Benchmark WOD “Elizabeth” – compare to 5/12/22*14:00 CapRead More

Weekly OverviewEvents/ClassesMondayConditioning IntervalsTuesdayClean, “Elizabeth” Benchmark WODWednesdayPush PressCore Flex at 5:45 PMThursdayBack SquatFridaySnatchSaturdaySquad WODSundayStrict Gymnastics Conditioning4 Rounds of :45 on/:15 off1) AMRAP Calorie Ski2) AMRAP Toes to Bar (FX: Hanging Knee Raises)3) Rest4) AMRAP Calorie Bike5) AMRAP 25′ Shuttle Runs6) Rest*Score is total reps/calories Post-WOD Cooldown1:00-2:00/1:00-2:00 Pigeon1:00 Seal Pose1:00/1:00 Half Kneeling Banded Lat Stretch OPTIONAL Murph...Read More

StrengthEvery 3:00, 5 Sets5 X33-Tempo Strict Press (60-70%)*3s pause overhead, 3s eccentricOptional Superset Accessory (3+ out of 5 sets)20 Tibialis Raises ConditioningAMRAP 1020 Air Squats10 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)10 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)Read More

Squad WODAMRAP 24400m Team Run (FX: 300m)4 Rope Climbs (FX: 2) (RX+: 6)30 Synchro Sit-Ups (FX: Non-Synchro)30 Hang Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)Read More

StrengthEvery 2:30, 6 Sets1-3) 5 30X-Tempo Front Squat (70-75%)4-6) 16 Alternating Pistol Squats (FX: Single Leg Box Squat) (RX+: Weighted) ConditioningFor Time:120-80-40 Double Unders (FX: 100-60-20)60-40-20 Wall Balls (20/14) (FX: 50-30-10) (RX+: Unbroken)*13:00 CapRead More

StrengthEvery 3:00, 5 Sets5 30X-Tempo Bench Press (75-80%)*3s down/eccentricOptional Superset Accessory (3+ out of 5 sets)10/10 Weighted Wrist Rotation ConditioningAMRAP 104-8-12-16, etc.Burpees to 6″” Target*40′ Handstand Walk after each round (FX: 3 Wall Walks) (RX+: 20′ Unbroken Segments)Read More

We have 2 events this evening! Bar Muscle Up Clinic at 5:45 PM – sign up on ZenPlanner!Nutrition Seminar at 7:30 PM – details here StrengthEvery 2:00, 3 Rounds1) 10 Hip Thrust (↑) + :15-:20 Glute Bridge Hold2) 10 Bent Over Row (↑) + :15-:20 Ring Row Hold*Start Hip Thrust at 65-70% of 1RM Back...Read More

StrengthEvery 1:30, 6 Sets1-3) 2 Muscle Snatch + 1 Power Snatch (↑, start at 40-45% 1RM Snatch)4-6) 2 Power Snatch (↑ to Metcon Weight) Conditioning3 Rounds for Time:500/400m Row (FX: 400/300m)16 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: +4 Bar Muscle-Ups)8 Power Snatches (155/105) (FX: 115/80) (RX+: 185/125)*20:00 Cap Post-WOD CooldownElbow Supported External Rotation 3×15/151:00/1:00...Read More

Weekly OverviewEvents/ClassesMondayCleanTuesdaySnatchWednesdayHip Thrust/Bent Over RowKipping/Butterfly Pull-Up Skills Clinic at 5:45 PMNutrition Seminar at 7:30 PMThursdayBench PressFridayFront SquatSaturdaySquad WODSundayStrict Press StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Squat Clean + 1 Push Jerk (70-75% of 1RM CJ)5-8) 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Push Jerk (75-80%)*Hold onto bar between reps...Read More

StrengthEvery 1:30, 4 Rounds1) 8/8 Single Dumbbell Bulgarian Split Squat2) 8/8 Single Leg Romanian Deadlift3) 10/10 Side Plank Hip Touch ConditioningEvery 1:30, 3 Rounds1) 24/18 Calorie Row (FX: 20/15) (RX+: 30/22)2) 20 Jump Switch Lunges + AMRAP Burpee Box Jump Overs (24/20)3) Rest*Score is total Burpee Box Jump OversRead More