Mobility: Wrists & Forearms Midline/Stability: Every Minute on the Minute x 9min 1- Donkey Kicks x 30-45sec 2- Side Plank Reach Thru x 20sec each way 3- Plank on Rings x 45sec Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run/Row/Ski 30 Russian Kettlebell Swings 20 Single Leg Alternating V-ups 10...Read More

Warm-up Strength: Deadlift Every 45sec x 12 sets 1 @ 70% of 1RM Conditioning: Wodapalooza Online Qualifier Workout 3 As Many Rounds and Reps as Possible in 12min of: 21-15-9 Deadlifts Pull-ups 15-12-9 Front Squats Chest to Bar Pull-ups 12-9-6 Shoulder to Overhead Bar Muscle-upsRead More

Warm-up Strength: 3 sets Dumbbell Bench Press x 5 reps @ 21X1Rest 20secTempo Push-Ups x 10 reps @ 1111Rest 20secBanded Triceps Pushdowns x 20 repsRest 2min Conditioning: 1000m Row 50 Front Racked Dumbbell Reverse Lunges 35/25 750m Run 50 Double-undersRead More

Warm-up Strength: Front Squat 3×10 60, 65, 70% Conditioning: Wodapalooza Online Qualifier Workout 5 10,9,8…2,1 Toes to Bar Devil’s Press 12min Time CapRead More

Warm-up Strength: Take 20min to establish a 5RM Back Squat Conditioning: Nancy 5rds 400m Run 15 Overhead Squats 95/65Read More

Mobility: Thoracic Opening Skill: Bar Muscle-ups Conditioning: Every 90sec x 24min (4 sets) You should have at least 30sec rest each round 1- 3-5 Wall Walks 2- 16-20 Lunges* *Any way, any weight 3- 10 Plank Burpee + Plank hold for remainder of 60sec 4- 200m Run/Row/SkiRead More

Warm-up: Strength: Every 2min x 10min Thruster 4-3-3-3-2 Conditioning: 600m Run 50 Single Arm Alternating Dumbbell Snatches 40 Box Jumps 30 Dumbbell Box Step-overs 20 Lateral Burpee Over the DumbbellRead More

We opened our doors for our first workout on October 5th, 2013. It’s been an amazing 8 years and we look forward to many more. Thank you so much to all of our members, both past and present. And, we wouldn’t be where we are at without such a great group of coaches and staff....Read More

Warm-up Strength: Every 2min x 8min (4 sets) Tempo Front Squat @32X1 x 3-4 reps *Focus is the tempo, not the load. Hold yourself to the actual tempo and don’t bail out because it’s too heavy. Conditioning: Tabata Strict Pull-ups Ball Slam Slam Ball Sit-ups Bottom to Bottom Air Squats Finish: 2-3 sets IYTW’s x...Read More

Warm-up Conditioning: The Chief 5 cycles of 3min work/1min rest 3 Power Clean (135/95) 6 Push-ups 9 Air Squats Finish: 3 sets 20 Hand Plank Cross Knee to Elbow (slow and controlled, actually touch your knee to your elbow) 30sec Hollow Hold 30sec Supine Plank HoldRead More