Conditioning4 Rounds of 2:00 on/2:00 off15 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Chest to Bar Pull-Ups + 5 Bar Muscle-Ups)12 Deadlift (205/145) (FX: 165/115) (RX+: 245/165)AMRAP Bar Facing Burpees StrengthEvery 1:30, 3 Rounds1) :20-:30/:20-:30 Side Plank2) 10-15 Banded High Row to External Rotation3) :20-:30 Ring Support Hold (FX: On Boxes)4) 5 Downdog to...Read More

Limited spots remaining in Coach Kevin’s January/February Olympic Lifting Clinics! These clinics are open to ALL levels of lifters and will be beneficial no matter how many years you have (or have not) been lifting. Class is limited to 10 MEMBERS, first come, first serve.  Our first clinics will run from 11-12:30 pm as follows:Sat Jan...Read More

StrengthEvery 3:00, 5 Sets1) 5 Front Squats (75-80%)2-3) 5 Front Squat (80-85%)4-5) 12 Front Squats (50-55%) ConditioningAMRAP 14 w/ Partner – Split Reps Any Way30 Toes to Bar (FX: 20)30 Dumbbell Hang Power Cleans (50/35) (FX: 35/20)30 Dumbbell Front Rack Lunge (50/35) (FX: 35/20)120 Double Unders (FX: 80)*2 Dumbbells for Cleans and LungesRead More

StrengthIn 12:00:Build to Heavy Set of 5 Touch and Go Power SnatchFX: Every 2:00, 6 Sets:3 Power Snatch (70-75%) Conditioning5 Rounds of :40 on/:20 off1) AMRAP Calorie Row2) AMRAP Calorie Ski3) AMRAP Calorie Bike4) AMRAP Slam Balls (20/15) (FX: 15/10)*Score is total repsRead More

Weekly OverviewEvents/ClassesMonday“12 Days of Christmas”5:45 PM – Handstand Pushup/Walk Skills ClinicTuesdayPower SnatchWednesdayFront SquatThursdayStrict PressFridayChest-to-Bar Pull-Up/DeadliftSaturdaySquad WODSundayChristmas Day – Gym Closed “12 Days of Christmas”For Time:1 Clean and Jerk (155/105) (FX: 135/95)2 Ring Muscle Ups (FX: Chest to Bar Pull-Ups)3 Handstand Pushups (4″ Deficit for Men) (FX: Handstand Push-Ups)4 Front Squats (155/105) (FX: 135/95)5 Ring Dips6...Read More

Shoulder Clinic with Dr. Stacy Snow, TODAY at 10:45 AM! Join Dr. Stacy Snow TODAY immediately after the WOD to learn how to keep your shoulders healthy! No need to reserve, just show up! ConditioningEvery 2:00, 3 Rounds1) 500/400m Ski (FX: 400/300m) (RX+: 550/450m)2) 500/400m Row (FX: 400/300m) (RX+: 550/450m)3) 80 Double Unders (FX: 60)...Read More

Join us TOMORROW, Sunday, December 18 at 10:45 for a Shoulder Clinic with Dr. Stacy Snow! 5 Rounds of 4:00 on/2:00 off AMRAP 30 Wall Balls (20/14) 30 Double Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) 30 Bar Facing Burpees 30 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80) 30 Hang Power Cleans (95/65)...Read 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 82-4-6-8, etc.30′ Shuttle RunAlternating Dumbbell Snatch (50/35) (FX: 35/20)Sit-UpsRead More

“8 Nights of Hanukkah”8 Rounds for Time w/ Partner – Split Reps Any Way8 Power Cleans (135/95) (Fx: 115/75)8 Burpees Over the Bar8 Shoulder to Overhead (135/95) (Fx: 115/75)8 Box Jumps (24/20)8 Handstand Pushups (Fx: Hand Release Pushups)8 Kettlebell Swings (32/24) (Fx: 24/16)8 Toes to Bar8 Thrusters (135/95) (Fx: 115/75)*Compare to 12/20/16, 12/13/17, 12/5/18, 12/19/19,...Read More

Join Coach Mariah for Ab Attack tonight at 5:45 PM! StrengthEvery 4:00, 3 Sets12 Hip Thrusts (↑)8/8 Lateral Box Step Ups15/15 Side Plank Hip Touch ConditioningAMRAP 1420/15 Calorie Row (FX: 15/10)75 Double Unders (FX: 50)20 Single Dumbbell Suitcase Lunges (50/35) (FX: 35/20) (RX+: 70/50)10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)Read More