Weekly OverviewEvents/ClassesMondayBench/RowTuesdayClean ComplexWednesdayPush Press/Handstand DevelopmentRope Climb Skills Clinic at 5:45 PMThursdayRow/Lunge IntervalsFridayOverhead SquatSaturdaySquad WODSeventh Heaven Comp WOD at 7:15 AMSundayBox Step-Ups/Core StrengthEvery 3:00, 5 Rounds3 51X-Tempo Bench Press (60-65%) +5/5 X15-Tempo Single Dumbbell Row*5s eccentric, 1s pause ConditioningEMOM 121) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)2) AMRAP Burpees to 6″ Target (RX+: 12″)3) Rest4) Rest*Score...Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Split Jerk w/ 3s Pause in Dip + 1 Split Jerk (65-70%)5-8) 2 Split Jerk (70-75%) ConditioningAMRAP 10250/200m Row (FX: 200/150m)5 EKO Complexes (95/65) (FX: 75/55) (RX+: 135/95)10 Burpees Over Bar*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead LungesRead More

Partner WODEMOM 25 w/ Partner1) 20 Synchro Wall Balls (20/14) (FX: 15 Synchro or 30 Total)2) AMRAP Rope Climbs (FX: Rope Climb Development)3) 20 Synchro Sit-Ups (FX: 15 Synchro or 30 Total)4) AMRAP Sandbag Over the Shoulder (100/70) (RX+: 150/100) (FX: Power Clean 95/65)5) RestRead More

StrengthEvery 2:00, 3 Rounds1) 10 Hip Thrusts w/ 2s Pause at Top (↑, start around 45-50% of Back Squat)2) 50’/50′ Single Arm Banded Kettlebell Farmer’s Carry ConditioningEMOM 121) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)3) AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)4) RestRead More

StrengthEvery 2:00, 8 Sets1-2) 1 High Hang Squat Snatch + 1 Squat Snatch (↑, start at 55-60%)3-4) 1 Hang Squat Snatch + 1 Squat Snatch (↑)5-8) 2 Squat Snatch (↑) Conditioning3 Rounds for Time:21 Toes to Bar (FX: 14)7 Snatch (145/100) (FX: 105/75) (RX+: 165/115)*12:00 CapRead More

Get some extra core work in today at Ab Attack class at 5:45 PM! StrengthEvery 1:30, 4 Rounds1) 8 33X-Tempo Dumbbell Bench Press (3s down, 3s pause at chest)2) 8 X33-Tempo Ring Row (3s down, 3s pause at top)3) 12/12 Side Plank Hip Touch ConditioningEMOM 161) 70 Double Unders (FX: 50) (RX+: 90)2) Max Calorie...Read More

StrengthEvery 2:30, 6 Sets1-3) 5 31X-Tempo Back Squat (65-70%)4-6) 16 Back Rack Reverse Lunge (30-35%) ConditioningAMRAP 1010 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*Every 2:00, starting at 0:00, 200m Run (FX: 100m)*Continue where you left offRead More

Weekly OverviewEvents/ClassesMondayPower Clean/Box JumpTuesdayBack Squat/LungeWednesdayUpper Body BodybuildingAb Attack at 5:45 PMThursdaySquat SnatchFridayHip Thrust/Farmer’s CarrySaturdaySquad WODSundaySplit Jerk StrengthEvery 1:30, 5 Rounds1) 3 Seated Box Jumps (FX: Box Jumps) (↑)2) 2 High Hang Power Clean (↑)*Hold onto bar between reps ConditioningFor Time:30 Box Jumps (24/20)15 Power Cleans (155/105) (FX: 95/65) (RX+: 185/125)20 Box Jump Overs (24/20)10 Power...Read More

StrengthEvery 1:30, 3 Rounds1) 8-10 Strict Chin-Ups (FX: Banded) (RX+: Weighted)2) 8-10 Strict Ring Dips (FX: Banded) (RX+: Weighted) ConditioningEMOM 161) 250/200m Ski (FX: 200/150m) (RX+: 300/250m) 2-3)AMRAP10 Hand Release Push-Ups (FX: Push-Ups) + 10 Wall Balls (20/14) 4) RestRead More

AMRAP 25 w/ Partner – Split Reps Any Way400m Run (RX+: 600m)50 Power Cleans (115/80) (FX: 75/55) (RX+: 135/95)25 Synchro Sit-Ups (FX: Sit-Ups)400m Run (RX+: 600m)50 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 135/95)25 Synchro Sit-Ups (FX: Sit-Ups)Read More