Strength Every 2:00, 5 Rounds1) 3 03X-Tempo Front Squat (↑, cap at 75%) (3s Pause in squat)2) 3 Tall Box Jumps (↑) Conditioning AMRAP 720 Double Unders4/4 Kettlebell Hang Clean (24/16) (Fx: 16/12) (Rx+: 32/24)8 Goblet Box Step Up (24/20) (24/16) (Fx: 16/12) (Rx+: 32/24)4/4 Kettlebell Hang Clean (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Strength Every 2:00, 3 Rounds1) 10 Underhand Bent Over Row (↑) + 20 Underhand Banded Pullaparts2) :20-:30/:20-:30 Side Plank3) 10 Prone Swimmers + :15 Arch Hold Conditioning 3 Rounds for Time:8 Toes to Bar (FX: 6) (RX+: 10)16 Single Dumbbell Push Press (50/35) (FX: 35/20) (RX+: 70/50)8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10)16...Read More

Strength Every 2:00, 6 Sets1-3) 1 High Hang Power Clean+1 Hang Power Clean+1 Front Squat (↑)4-6) 1 High Hang Squat Clean+1 Hang Squat Clean (↑)*Hold onto bar between reps Conditioning Every 2:00, 2 Rounds (8 Intervals, 16 min)1) 20/15 Calorie Ski (FX: 16/12) (RX+: 24/18)) + AMRAP Kettlebell Swings (24/16) (FX: 16/12)2) 20/15 Calorie Bike...Read More

Thoracic Spine Mobility Class at 5:45 PM today! Reserve your spot on ZenPlanner! Strength Every 1:30, 3 Rounds1) 1:00 Freestanding Handstand Practice with Wall(FX: 3 Wall Walks or 3 Handstand Walk Around Box)(RX+: 1:00 Handstand Walk Practice with Feet Together)(SC: 100′ Dumbbell Overhead Carry (2 DBs)) 2) 10 PVC Sots Press (RX+: Barbell) 3) 10...Read More

Happy Independence Day! We only have an 8 AM and 9 AM class today – reserve your spot on ZenPlanner ASAP! Weekly OverviewEvents/ClassesMonday4th of July WODTuesdayHandstand Skill WorkThoracic (upper) Spine Mobility Class at 5:45 PMWednesdayCleanThursdayBent-Over RowFridayFront SquatSaturdaySquad WODSundayShoulder/Knee Strengthening 4th of July WOD 7 Rounds for Time w/ Partner (Split reps any way)4 Rope Climbs...Read More

Strength Every 2:00, 3 Rounds (9 Intervals)1) 16 Dumbbell Front Rack Lunge2) 10 Hip Thrusts (↑)3) 20 Weighted Russian Twists Conditioning 2 Rounds600m Run (FX: 500m) (RX+: 800m)30 Alternating Dumbbell Hang Clean and Jerk (50/35) (FX: 35/20)*14:00 CapRead More

Teams of 3! In 30:00120/80 Calorie Row (FX: 90/60) (RX+: 150/100) (1 person working) then… AMRAP 60 Synchro Wallballs (2 people working) (20/14) (RX+: 11’/10′) 45 Synchro Sit-ups (2 people working) (RX+: Weighted 15/10) 30 Synchro Power Snatch (2 people working)(75/55)(FX: 55/35)(RX+: 95/65)  *Score is total rounds and reps for AMRAP *Round calories for mix teams (2 girls, 1 guy =...Read More

Strength Every 3:00, 4 Sets8 Deadlifts (60-65%) + 10/10 Single Leg L-Sit Leg Lift Conditioning AMRAP 128 Box Jump Overs (24/20)12 Goblet Reverse Lunge (24/16) (FX+: 16/12) (RX+: Alternating Pistols)8 Box Jump Overs (24/20)12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Read More

Strength Every 2:00, 6 Sets1 Split Jerk w/ 5s Pause in Split + 2 Split Jerk (↑, CAP at 75%) Conditioning 5 Rounds for Time30 Double Unders (FX: 20) (RX+: 40)3 Power Cleans (165/115) (FX: 135/95) (RX+: 185/125)6 Handstand Push-Ups (FX: 4) (RX+: 8)*12:00 CapRead More

Strength Every 3:00, 4 Sets8 Back Squats (60-65%) + 10 Prone PVC Press Conditioning EMOM 151) 15/10 Cal Row (FX: 12/8) (RX+: 18/13)2) 12 Burpees (FX: 10) (RX+: 15)3) 15/10 Cal Bike (FX: 12/8) (RX+: 18/13)4) AMRAP Devil’s Press (35/20) (FX: 25/15) (RX+: 50/35)5) RestRead More