Join Coach Mariah for Ab Attack tonight at 5:45 PM!A stronger core means heavier deadlifts! StrengthEvery 3:00, 5 SetsRX: 2 Deadlifts (Sets 1-3: 80-85%, Sets 4-5: 85-90%)FX: 5 Deadlifts (Sets 1-3: 70-75%, Sets 4-5: 75-80%) Superset Accessory3 out of 5 sets: 15 Straight Arm Banded Pulldowns Conditioning3 Rounds of 2:00 on/2:00 off200m Run250/200m Row (FX:...Read More

StrengthIn 14:00Establish 2RM Squat Snatch FX: Every 2:00, 7 Sets1-3) 2 Power Snatch + 1 Overhead Squat (↑)4-7) 2 Squat Snatch + 1 Overhead Squat (↑) Conditioning4 Rounds for Time:16 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Unbroken)64 Double Unders (FX: 48)4 Bar Muscle-Ups (FX: Chest...Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesday2RM SnatchWednesdayDeadliftAb Attack at 5:45 PMThursdayStrict GymnasticsFridayFront Squat + Split Jerk6:30 PM WOD CancelledSaturdaySquad WODMACC Fest!SundayBench Press/Bicep Curls StrengthEvery 3:00, 5 SetsRX: 2 Back Squats (Sets 1-3: 80-85%, Sets 4-5: 85-90%)FX: 5 Back Squats (Sets 1-3: 70-75%, Sets 4-5: 75-80%) Superset Accessory3 out of 5 sets: 10 Prone Swimmers ConditioningEvery 1:30, 3 Rounds...Read More

StrengthEvery 1:30, 4 Rounds1) 2 Touch and Go Rope Climbs (FX: Rope Climb Development) (RX+: 1- 2 Legless)2) 6-10 Pike/Box Handstand Push-Ups (RX+: Strict Handstand Push-Ups)3) 6/6 X33-Tempo Single Dumbbell Row ConditioningAMRAP 8250/200m Row (FX: 200/150m) (RX+: 300/250m)50 Double Unders (FX: 35) (RX+: Unbroken)10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)Read More

Join us today at 9AM to kick off Breast Cancer Awareness Month as we host Barbells For Boobs! Heat 1 Start: 9:30 AMHeat 2 Start: 10:00 AMEveryone is welcome! All $25 drop-in fees will go directly to BFB. Raffle prizes, Breakfast and a Mimosa Bar! HOW CAN I DONATE?Purchase raffle tickets (cash or venmo) at...Read More

StrengthEvery 3:00, 5 SetsRX: 3 Deadlift (80-85%)FX: 5 Deadlift (Sets 1-4: 70-75%, Set 5: 75-80%)Superset Accessory1-5) 15 Tibialis Raises ConditioningEvery 1:30, 3 Rounds1) 18/13 Calorie Bike (FX: 15/10) (RX+: 21/16) + AMRAP Box Step Overs (24/20)2) Rest3) 18/13 Calorie Ski (FX: 15/10) (RX+: 21/16) + AMRAP Sit Ups4) Rest*Score is total AMRAPRead More

StrengthEvery 1:30, 3 Rounds1) 6-8 Strict Ring Dip (FX: Banded Strict Ring Dip) (RX+: Weighted)2) 6-8 Strict Chin-Up (FX: Banded Strict Chin-Up) (RX+: Weighted)3) 8/8 Single Kettlebell Sots Press ConditioningAMRAP 1015/10 Calorie Row (FX: 12/8)15 Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand Release)20 Wallballs (20/14) (RX+: 11’/10′)Read More

Barbells For Boobs this Saturday at 9AM!WOD Heats will run at 9:30 and 10:00 AM sharp! Come enjoy a raffle with a variety of prizes, breakfast, and mimosas! Friends and family are welcome. Drop-ins are $25 to work-out. All raffle and drop-in proceeds will go to Barbells For Boobs! Reserve your spot on Zen Planner...Read More

StrengthEvery 3:00, 5 SetsRX: 3 Back Squats (80-85%)FX: 5 Back Squats (Sets 1-4: 70-75%, Set 5: 75-80%) Superset Accessory1-5) 10 Reverse Grip PVC Passthroughs Conditioning3 Rounds for Time:300m Run (FX: 200m)60 Double Unders (FX: 40) (RX+: 80)20 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 70/50)*12:00 CapRead More

Toes-to-bar and Double-Under Skills Clinic! Tonight at 5:45 PM with Coach Kevin! Weekly OverviewEvents/ClassesMondayPower CleanToes-to-Bar/Double Unders Skills Clinic at 5:45 PMTuesdayBack SquatLumbar Mobility at 5:45 PMWednesday“Isabel” Benchmark WODThursdayStrict GymnasticsFridayDeadliftSaturdayBarbells for BoobsWOD heats at 9:30 AM and 10 AMSundayRope Climbs/Handstands StrengthEvery 2:00, 8 Sets1-3) 1 Power Clean w/ Pause at Knee + 1 Power Clean (↑)4-8)...Read More