Double Unders and Toes to Bar Skills Clinic tonight at 5:45pm! We’ll cover progressions, WOD scaling suggestions, and tips and tricks for efficiency! StrengthEvery 2:00, 6 Sets1-3) 2x(1 Power Clean + 1 Split Jerk) (75-80% 1RM CJ)4-6) 1 Power Clean + 1 Split Jerk (80-85%) ConditioningAMRAP 1232/24 Calorie Row (FX: 24/18)8 Single Dumbbell Hang Clean...Read More

StrengthEvery 1:30, 4 Rounds1) 6-8 Wide Grip Strict Pull-Ups (FX: Banded) (RX+: Weighted)2) 6-8 Strict Ring Dips (FX: Banded) (RX+: Weighted)3) 15 Banded Face Pulls “Annie”For Time:50-40-30-20-10Double UndersSit-Ups*Compare to 5/12/22Post WOD Cooldown:1:00-2:00 Seal Pose1:00/1:00 Deep Hip Flexor Lunge or Couch Stretch1:00-2:00 Foam Roll CalvesRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayStrict Gymnastics, “Annie”WednesdayClean and JerkToes-to-Bar/Double Unders Skills Clinic at 5:45 PMThursdayLong Partner ConditioningFridayDeadliftSaturdaySquad WODSundayUpper/Lower Prehab, Row Sprints StrengthEvery 2:00, 8 Sets1-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (↑, start at 60-65% 1RM Snatch)5-8) 1 Squat Snatch (↑) (FX: Continue 1-4) ConditioningIn 10:0024 Handstand Push-Ups (FX: 18) (RX+: Strict)into…AMRAP16 Box...Read More

ConditioningEMOM 241) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)4) 7 50′ Shuttle Runs (FX: 6) (RX+: 8)5) AMRAP Burpee Pull-Ups (FX: 6″ Target)6) Rest Strength/Prehab/Rehab3 Rounds for Quality20/20 Banded Wrist Extension w/ Rig20/20 Banded Wrist Flexion w/ RigRead More

Squad WOD3 Rounds for Time w/ Partner – Split Any Way600m Team Run (FX: 400m)8 Clean Complexes4 Rope Climbs (FX: 2) (RX+: 2 Legless + 2 Legged)*30:00 CapClean Complex3 Power Clean3 Hang Power Clean6 Push Jerk(RX: 115/80) (FX: 95/65) (RX+: 135/95)Read More

StrengthEvery 2:30, 6 Sets1-3) 5 31X-Tempo Front Squat (65-70%)4-6) 5/5 Pistols (FX: Single Leg Box Squat) (RX+: Weighted) ConditioningAMRAP 1212 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)12 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 70/50)36 Sit-UpsRead More

StrengthEvery 1:30, 5 Rounds1) 3 Depth Box Jumps (FX: Box Jumps) (↑)2) 3 3s Pause Bench Press (70-75%) + 3 Dynamic Push-Up to Plate (FX: Pause Push-Up) (RX+: Clapping Push-Up) Conditioning4 Rounds of 2:30 on/1:00 off300m Run (FX: 200m) (RX+: 400m)60 Double Unders (FX: 40)*Score is slowest roundRead More

ConditioningAMRAP 2030/22 Calorie Row (FX: 20/15)21 Chest to Bar Pull-Ups (FX: Pull-Ups)15 Deadlifts (225/155) (FX: 155/105) (RX+: 245/165)9 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups) Finisher2-3 Rounds for Quality20 Deadbugs10 Prone SwimmersOptional Post-WOD Cooldown1:00-2:00/1:00-2:00 Lacrosse Ball Mash Shoulders1:00-2:00/1:00-2:00 Foam Roll Lats1:00-2:00 Straddle Stretch w/ RigRead More

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister...Read More

Weekly OverviewEvents/ClassesMondayUpper Body Pulling, CoreTuesday1 RM Thruster, Hero WOD “Omar”WednesdayLong ConditioningCore/Mobility Class at 5:45 PMThursdayBench Press, Box JumpsFridayFront SquatSaturdaySquad WODSundayConditioning Intervals StrengthEvery 2:00, 3 Rounds1) 10 Underhand Seal Row + 10 Underhand Ring Rows2) 100’/100′ Single Arm Farmer’s Carry3) 10-15 V-Ups (FX: Tuck-Ups) (RX+: Weighted) + 10-15 Hollow Rocks ConditioningAMRAP 1010 Crossovers (FX: 20 Double...Read More