Barbell Warm-up Every Minute on the Minute for 5min 30seconds Max Effort Power Clean @65% Workout of the Day 21-15-9 Deadlift (225/155) Toes to Bar Finish: Midline ChipperRead More

Warm-up: 200m Run then 3rds of: 5 Med Ball Clean 10 Deadbug holding ball Bottoms Up Kettlebell Carry Strength: Tempo Front Squat @23X1 4×3 Workout of the Day As Many Reps As Possible (AMRAP) in 7min Wall Balls (20/14) *Every minute on the minute, 5 Burpee Finish: Dumbbell Floor ComplexRead More

Warm-up: 200m Run then 3rds of: 3 Front Squat 3 Thruster 3 Back Squat 5 Ring Pull-up Strength: 4 sets Back Squat x 7 reps @ 70% Workout of the Day 50/35 Cal Row 35 Thruster (95/65) 25 Chest to Bar Pull-up 15 Lateral Burpee Over the Barbell 5 Ring Muscle-up Or 50/35 Cal Row...Read More

Mobility: Hips Skill: Rowing Technique Workout of the Day Option 1: 2 person team 1200m Row 400m Heavy Kettlebell Farmer’s Carry (53+/35+) 1200m Row 6 (3 each) 100m Front Rack Kettlebell Walk Option 2: 20m Stroke Rate Option 3: SkillsRead More

Barbell Warm-up Every 90sec for 10 sets Sets 1-2: Hang Snatch x 2 Sets 3-5: Hang Snatch + Snatch Sets 6-8: Snatch x 1.1 Sets 9-10: Snatch x 1 Workout of the Day “Nancy” 5rds 400m Run 15 Overhead Squats (95/65)Read More

Barbell Warm-up Every 90sec for 10 sets Sets 1-2: Power Clean x 4 Sets 3-5: Power Clean x 3 Sets 6-8: Power Clean x 2 Sets 9-10: Power Clean x 1 Workout of the Day 21-15-9 Power Clean (135/95) Box Jump (24/20) Finish: If time allows, work on a skill.Read More

Warm-up: 200m Run then 3rds of: 5 Ball Slam Clean 30sec Handstand Hold 10 Hollow Rock Strength: Front Squat 5×75% 3×85% 1×95% Workout of the Day 30 Ball Slam (25/15) 30 Handstand Push-up 30 Lunges holding ball 30 Kettlebell Swing (53/35) 30 Goblet Squat (53/35) 30 Toes to Bar Finish: 3 sets Heavy Suitcase Carry...Read More

Reminder- 3 classes today and no open gym. 9:30am, 12pm, 4:30pm Warm-up: 200m Run then 3rds of: 5 Med Ball Clean 10 Deadbug holding ball 30sec Ring Support Hold Strength: 1a) Sumo Deadlift 4×5 @2212 1b) Strict Ring Dip 4×6-8 reps Workout of the Day 400m Run 30 Wall Ball (20/14) 20 Pull-up 300m Run...Read More

Reminder- only one class today at 9:30am 100 DU 90 Air Squat 800m Run (must do 2 laps of 400m) 70 Sit-up 60 OH Plate Lunges (25/15) 50 Burpee to Plate* 400m Run 30 Pull-up 20 Reverse Burpee to Plate** 10 HSPURead More

Warm-up: 200m Run then 3rds of: 5 Muscle Clean 5 Front Squat 5 Strict Press Strength: Back Squat 3×8 @70% Workout of the Day 20 Deadlift 20 Power Clean 20 Front Squat 20 Push Jerk 20 Unbroken Double-unders *Every break in the workout, stop and immediately perform 2 burpees, then pick up where you left...Read More