Warm-up: 200m run, then 3rds of: 5 nose to wall squat, 5 strict L-pull-up, 5 strict HSPU Strength: Back Squat 6×75%, 6×80%, 4×85%, 3×90%, 2×95%, 6×75% WOD: 7min AMRAP 7 Power clean  (135/95) 7 Box Jump  (24/20) 7 Alternating jumping split lunges (each leg)Read More

Warm-up: 200m run, then 3rds of: 10 hollow rock 10 superman Strength: Deadlift 5@70%, 5@75%, 4@80%, 4@85%, 3@90%, 5@75% WOD: 5min AMRAP 5 Push press (135/95) 5 Burpee over bar Rest 3min 5min AMRAP 5 Hang power clean (135/95) 5 Burpee over the bar Rest 3min 5min AMRAP 10 Deadlift (135/95) 5 Burpee over the...Read More

Warm-up: 200m run then 3rds of: 5 strict HSPU 30sec L-sit 10 step-ups Strength: Front Squat 5@70%, 5@75%, 4@80%, 4@85%, 3@90%, 5@75% WOD: 500m row then 5 rounds of 10 Wall ball (20/14) 10 KBS (53/35) (RTG option: If you choose it, both movements must be done at RTG  30/20 and 70/53)Read More

Warm-up: 5 rounds of 30 sec plank hold, 30 sec rest Skill: 15min to establish a heavy TGU *advanced athletes may use barbell instead of KB WOD: For quality, not for time. 4 rounds of: 10 Strict T2B 30 DU (try to go UB) 3 Rope climb 10 Ring push up 10 Alternating KB row...Read More

Oly Day Barbell warm up 8 sets (25min max) Hang power snatch + Hang snatch + Snatch *The snatch does not have to be touch and go. You can drop and reset after the hang snatch. *Build over the course of 8 sets. Strength: Push Press 6@70%, 6@75%, 6@80%, 4@85%, 3@90%, 6@75%Read More

REMINDER- 5AM CLASS IS NOW OFFERED ON MONDAYS. Warm-up: 200m run, then 3rds of: 5 nose to wall squats w/ 5sec pause at bottom and arms overhead 8 horizontal ring row Strength: Back Squat 6@70%, 6@75%, 6@80%, 4@85%, 3@90%, 6@75% WOD: 800m run, then 4rds of 10 pull-up 10 air squat then, 800m runRead More

Reminder: Only 1 WOD today at 9:30am. Please be sure to sign up, as space will be limited.Read More

Warm-up: 200m run then 3 rds of: 5 strict HSPU, 30sec L-sit, 10 alternating pistols Strength: Front Squat 5×60%, 5×65%, 5×70%, 5x 75% 4×80%, 4×85% WOD: For Total Reps: 4rounds  (16min) of 30 seconds work:30 seconds rest Minute 1- Rope climb Minute 2- Wall ball (20/14) Minute 3- Sit-ups Minute 4- Row for calRead More

Warm-up: 200m run, then 2rds of: 10 BB Good mornings, 10 strict T2B Strength: Deadlift 5×60%, 5×65%, 5×70%, 5x 75% 4×80%, 4×85% WOD: 5min AMRAP 5 Hang power snatch  (Rx 125/85,  Rx+ 135/95) 20 DU Rest 3min 5min AMRAP 5 Power clean and jerk  (Rx 135/95,  Rx+ 155/115) 8 Box jump  (24/20)Read More

Warm-up: 200m run then 3rds of: 5 strict pull-ups, 20 walking lunges, 10 hollow rocks Strength: Push Press 10×60%, 8×65%, 6×70%, 6×75%, 6×80%, 4×85% WOD: 10 burpee pull-up 400m run 20 burpee pull-up 300m run 30 burpee pull-up 200m runRead More