Hips feeling tight? Join Coach Scinju for our Mobility Class tonight at 5:45 PM! Strength Every 2:00, 4 Rounds (8 Intervals)1) 3 33X-Tempo Bench Press + 3 Bench Press (↑) (start at around 55-60%)2) 6/6 X33-Tempo Single Dumbbell Row (lean over box for support) Conditioning 3 Rounds: 4:00on/2:00 off200m Run24 Situps (RX+: 30)2 Rope Climbs...Read More

Weekly OverviewEvents/ClassesMondayGirls Night OutTuesdayBench PressHip Mobility Class at 5:45 PMWednesdayBack SquatAb Attack at 5:45 PMThursdayJerkFridayDeadliftSaturdaySquad WODSundayFunctional Bodybuilding – Lower Body Girls Night Out w/ Partner, Split Reps any way For Time:“Isabel”30 Snatches (135/95) (FX: 115/80) (RX+: 155/105)into… “Karen”150 Wallballs (20/14) (FX: 120)into… “Grace”30 Clean and Jerks (135/95) (FX: 115/80) (RX+: 155/105) *14:00 Cap Post-WOD Strength/Skill...Read More

Strength Every 2:00, 3 Rounds (6 Intervals)1) 15 Dumbbell Bench Press2) 10 Banded Strict Pull-Ups(FX: Banded Lat Pulldown) (RX+: Strict (MUST be unbroken)) Conditioning 3 Rounds: 4:00on/2:00 off300m Run (RX+: 400m)20 Jump Switch Lunges (FX: Bodyweight Lunges)AMRAP Burpee Box Jumps Overs in Remaining Time (24/20)Read More

For Time With Partner: 800m Run (Split w/partner) (FX: 600m) (RX+:1000) 8 Rounds (alternate rounds w/partner) 2 Deadlifts 2 Power Cleans 2 Shoulder-to-Overhead 1000/800m Ski (Split w/partner) (FX: 800/600) (Rx+:1200/1000)8 Rounds (alternate rounds) 2 Deadlifts 2 Power Cleans 2 Shoulder-to-Overhead 1000/800m Row (Split w/partner) (FX: 800/600) (Rx+:1200/1000)8 Rounds (alternate rounds) 2 Deadlifts 2 Power Cleans...Read More

Strength Every 2:00, 8 Sets1-4) 1 High Hang Power Snatch+1 Hang Power Snatch+1 Overhead Squat (↑)5-8) 1 High Hang Squat Snatch+1 Hang Squat Snatch (↑) Conditioning For Time:400m Run (RX+: 500m)5 Power Snatch (155/105) (FX: 135/95) (RX+: 175/115)200m Run (RX+: 300m)10 Power Snatch (135/95) (FX: 115/80) (RX+: 155/105)*7:00 CapRead More

Strength Every 3:00, 4 Sets10 Back Squats + 10/10 Elbow Supported Dumbbell External Rotation1-2) 55-60%3-4) 60-65% Conditioning AMRAP 16 – w/ Partner, alternating movements10/8 Calorie Row (FX: 8/6) (RX+: 12/8) 10 Wallball Weighted Situps (20/14) (FX: Situps) 1 Rope Climb (RX+: 2) 10 Wallballs (20/14) (RX+: 11’/10′) 10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+:...Read More

Strength Every 2:00, 6 SetsRX+: 2-4 Ring Muscle-Ups with Feet TogetherRX: 1 Kip Swing with Pull to Hips + 1 Ring Muscle-UpFX: 2x(1 False Grip Ring Row + 1 Ring Muscle-Up Transition+1 Ring Dip)SC: :15-:30 Ring Row Hold + :15-:30 Dip Support (Boxes, Rings, etc.) + 4-6 Prone Y Raises w/ 3s Hold (Hold raised...Read More

Shoulders feeling tight? Join Coach Scinju’s mobility class at 5:45 PM today to losen them up! Strength Every 3:00, 4 Sets10 Deadlifts + 20 Underhand Banded Pullaparts1-2) 55-60%3-4) 60-65% Conditioning Every 1:30, 2 Rounds (8 Intervals)1) 15/10 Calorie Row (FX: 12/8) (RX+: 18/12) +AMRAP Alternating Dumbbell Hang Snatch (50/35) (FX: 35/20) 2) 15/10 Calorie Bike...Read More

Weekly OverviewEvents/ClassesMonday“The Chief”Toes-to-Bar/Double Under Skills Clinic at 5:45 PMTuesdayDeadliftShoulder Mobility Class at 5:45 PMWednesdayRing Muscle UpAb Attack at 5:45 PMThursdayBack SquatFridaySnatchSaturdaySquad WODSundayDB Bench/Strict Pull Ups “The Chief” 5 Rounds of 3:00 on/1:00 offAMRAP 33 Power Cleans (135/95)6 Push-Ups9 Air SquatsStart next round where you left off in previous AMRAP Compare to 2/16/19 Strength 3 Rounds...Read More

Strength Every 1:30, 3 Rounds (9 Intervals)1) 10 Strict Press (↑)2) 6/6 X03-Tempo Single Arm Dumbbell Row (↑) (3s eccentric)3) :45 Plank (Optional Weighted)*Score is Strict Press Conditioning Every 1:30, 5 Rounds (10 Intervals)1) 18/13 Calorie Row + AMRAP Burpees Over Rower in Remaining Time (FX: 15/10) (RX+: 21/16)2) Rest*Score is total burpees over rowerRead More