Strength: Take 20min to find your 1RM Front Squat WOD: 750m run 75 sit-ups 550m run 55 sit-upsRead More

Warm-up: 200m run, then 3rds of: 6 strict T2B, 8 strict dip, 10 OH plate step-up Strength: Deadlift 5x 65/70/75 WOD: 1000m row 50 push-up 40 Russian KBS (53/35) (Rx+ 70/53) 30 T2B 20 HSPURead More

Strength/Skill: 15-20min of Split Jerk practice WOD: EMOM x 20 Even: Hang Power Clean + Power Clean  + Split Jerk Odd: 3 Tall box jump (Higher than you normally jump. Work on explosiveness. No steps, two foot standing jump)Read More

Warm-up: 200m run, then 3rds of: 8 OHS w/ PVC, 8 strict pull-up, 10 shoulder pass thrus Strength: Back squat 5×65/70/75 WOD: “Tequila Montoya” courtesy of Competitors Training 3rds 400m run 21 Pull-up 12 Hang squat snatch (95/65)Read More

Reminder that we are closed on Labor Day. Enjoy the day with family and friends. We will see you on Tuesday.Read More

**Reminder that we will be closed on Monday September 1st  for Labor Day. Warm-up: 200m run, then 3rds of: 10 RDL w/ KB, 6-8 strict weighted pull-ups Strength: Deadlift 6×75/80%, 4×85%, 3×90%, 2×95%, 6×75% WOD: 12-9-6-3 S2OH (135/95) Box jump  (24/20) Burpee ball slam  (25/15)Read More

Warm-up: 800m run Mobility: 10min of barbell quad smashing + shoulder mobility Skills: 3rds of: 60sec Ring L-sit, rest 30sec 60sec Max handstand walk, rest 30sec “WOD”- For Quality, not for time. Complete 4-5 rounds 3 rope climbs 3 wall walk 8 strict T2B 8 parallette pass thru with push-up and dip 30-40 UB DU...Read More

Warm-up: 200m run, then 3rds of: 5 nose to wall squats, 6 push-up to spiderman, 7 hollow rock Strength: Back Squat 5×75%, 4×80%, 3×85%, 2×90%, 1×95%, 5×75% WOD 3-person team Complete 3rds each of 500m row 30 wall ball *Congo line style. Only one partner on row and WB at same time.Read More

Warm-up: 3rds of:  25 DU, 10 push-ups, 10 air squat Strength: Push Press 5×75%, 4×80%, 3×85%, 2×90%, 1×95%, 5×75% WOD: Against a 3min clock with 2min rest for 4rds 400m run 10 HSPU ME Strict Pull-ups *score is total number of pull-ups after 4 roundsRead More

Barbell warm-up Oly: Every 90sec for 15min Hang snatch + snatch Strength: Front Squat 6×75/80%, 4×85%, 3×90%, 2×95%, 6×75% Cash out: 3 sets of 15 candlestick levers + 6-8 RDL (use heavy KB’s or barbell) Use any remaining time to work on hip distraction with bandsRead More