Barbell Warm-up Olympic Lifting: Today’s focus is on solid technique and dialing in your positions. Do not go too heavy and struggle through reps. AVOID PRESSING OUT. Go lighter and get rid of it. Start with the high hang and go into the mid hang without dropping. You can quickly reset on the floor before...Read More

Warm-up Strength: It’s really important to record your numbers in Wodify so that you can refer back and increase as the weeks progress. Every 2min x 10min Tempo Back Squat @ 32X1 3-3-2-2-2, then rest 2min and complete one set of: Back Squats (no tempo) x 3 reps Increase across the sets as long as...Read More

Warm-up Strength: Every 2:30min x 5 sets 3 Front Squats + 4 Back Squats You’ll do 3 front squats, rack the barbell and immediately go into 4 back squats at the same weight. Conditioning: Strict Diane 21-15-9 Strict Handstand Push-ups Deadlifts 225/155 Or 21-15-9 L-seated Dumbbell Press 35/25 Deadlifts 185/135Read More

Today looks a little different for a Thursday since it’s a holiday week. Dynamic Warm-up Strength Option 1- Every 90sec x 30min (4 sets) of:Station 1 – 20 L-seated Banded Rows + Dead Hang Hold in Remaining 60secStation 2 – Box Step-Ups with Farmer’s Carry* x 16-20 repsStation 3 – 15 Dumbbell Floor Presses +...Read More

On Wednesday May 29th we will be doing the IGNITE Workout which is a fundraising event for Forging Youth Resilience (FYR), a national nonprofit bringing fitness, nutrition education, and mentorship to youth who otherwise would not have access to these services.•FYR’s goal is to raise $100,000 through peer-to-peer donations and celebrate fitness as a pathway...Read More

If you did Murph or Morrison yesterday and feel a bit sore and/or tired, please take today at about 70%. There’s no Rx on the workout and you have options for #’s of reps. Go by feel and get a good sweat. Warm-up Strength: Every 2min x 10min (5 sets) Dumbbell Walking Lunges x 12-16...Read More

Today we will honor Navy Lieutenant Michael Murphy and U.S. Army Specialist Scott Morrison. You have the option of completing either workout. You can choose to do the whole thing, half, or as a team. Please be very aware that both of these workouts are long and have a high volume of reps. Prepare yourself...Read More

Warm-up Strength: Every Minute on the Minute x 10min 1- Dumbbell Weighted Box Step-ups* x 10 reps 2- Strict Chest to Bar Pull-ups **x 5 reps *Box height depends on your height/leg length. Most people will use 20in or lower. **These are for quality not speed. Widen your grip which allows for a more open...Read More

Mobility: Shoulders Skill: Handstand Holds Conditioning: Every Minute on the Minute x 20min 1- 3 Wall Walks + Nose to Wall Hold in Remaining 30sec 2- 10 Sandbag Bear Hug Squats + Hold or Walk in Remaining 45sec 3- Row, Bike, Ski, Run x 60sec 4- RestRead More

Warm-up Strength: Every 2min x 14min 7 sets to build to a 1RM Front Squat Suggested sets: 5-3-2-1-1-1-1 Conditioning: 1000m Run 75 Air Squats 50 Sit-ups 25 Push-upsRead More