StrengthEvery 3:00, 4 Sets10 Bench Press (60-65%) Superset Accessory (3+ out of 4 sets)10/10 Side Lying Shoulder Flexion ConditioningFor Time:100-200-300-400m Run5 Kipping Complexes after each run*14:00 Cap *Kipping Complex (RX/RX+ must be unbroken)1 Toes to Bar + 1 Bar Muscle-Up + 1 Bar Dip(FX: 1 Toes to Bar + 1 Pull-Up + 1 Chest to...Read More

Looking to improve your Rope Climbs and J-Hook technique? Come join the Rope Climb Skills Clinic at 5:45 PM tonight! StrengthEvery 3:00, 4 Sets10 Deadlifts1-2) 50-55%3-4) 55-60% Superset Accessory (3+ out of 4 sets):15-:20 Ring Row Hold Conditioning4 Rounds for Time:10 Burpees Over Bar10 Front Rack Lunges (135/95) (FX: 95/65) (RX+: 155/105)250/200m Row (FX: 200/150m)...Read More

StrengthIn 15:00Establish 1RM Push Press ConditioningAMRAP 1215 Handstand Push-Ups (FX: 10) (RX+: 2″/1″ Deficit)45 Sit-Ups135 Double Unders (FX: 90)Read More

Weekly OverviewEvents/ClassesMondayBack Squat“Helen” Benchmark WODTuesday1RM Push PressWednesdayDeadliftRope Climb Skills Clinic at 5:45 PMThursdayBench PressFridayCleanSaturdaySquad WODSundaySandbags, Core/Stability StrengthEvery 3:00, 4 Sets10 Back Squats1-2) 50-55%3-4) 55-60% Superset Accessory (3+ out of 4 sets)15 Banded High Pulls “Helen”3 Rounds For Time400m Run21 Kettlebell Swings (24/16)12 Pull-Ups*Compare to 3/30/22Read More

StrengthEvery 2:00, 3 Rounds1) 15 Seal Row2) 2/2 Turkish Get Ups3) 15/15 90/90 Hip Internal Rotation Lift Off ConditioningAMRAP 816/12 Calorie Row (FX: 12/9)16 Jump Switch Lunges16 Box Jump Overs (30/24) (FX: 24/20)Read More

Join us for Seventh Heaven at 7:15 AM! Squad WOD4 Rounds for Time:200m Team Run30 Toes to Bar (FX: 20)4 DT Complexes (135/95) (FX: 95/65) (RX+: 155/105, Unbroken)*Barbell Complex: 5 Deadlifts + 5 Hang Cleans + 5 Push Jerks*28:00 CapRead More

StrengthEvery 2:00, 3 Rounds1) 12 30X-Tempo Dumbbell Bench Press2) 12 X03-Tempo Underhand Ring Rows (RX+: Feet Elevated)*Bench Tempo: 3s down, explode*Row Tempo: explode, 3s down Conditioning3 Rounds of :50 on/:10 off1) 200/150m Ski (FX: 150/100m) (RX+: 250/200m)2) 60 Double Unders (FX: 40)3) AMRAP Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)4) Rest5) Rest*Score is...Read More

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