**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

Warm-up: 3rds of:  10 OH plate box step-ups, 10 BB good mornings Strength: Deadlift 6×70%, 6×75%, 6×80%, 4×85%, 3×90%, 6×75% WOD: 10-8-6-4-2 Hang power clean (135/95) (Rx+ 165/115) Burpee box jump w/ step down (24/20) **Follow each couplet with a 100m runRead More

Warm-up/Core: 200m run, then: Tabata Hollow Rock Tabata Bottom to Bottom Squat Skill/Strength: 12min EMOM 1) 6-8 Strict Chin-up 2) 8-10 Strict Dip 3) 3 Wall walk *chin-up and dip can be weighted if hollow body position is maintained WOD: 3-person team 4rds each for max meters rowed and total DU + total sit-ups 1:00...Read More

**See programming notes from Monday in regards to Crush Games workouts Warm-up: 200m run, then 3rds of: 5 nose to wall squats, 6 push-up to spiderman Strength: Back Squat 5×70%, 5×75%, 4×80%, 4×85%, 3×90%, 5×75% WOD: “Chip Away Amateur” 10min time cap 30 Burpees 50 One-Arm Dumbbell Ground to Overhead 40 Box Jump Overs 30...Read More

Warm-up: 400m run, then Shoulder Mobility for 10min Strength: Push Press 5×70%, 5×75%, 4×80%, 4×85%, 3×90%, 5×75% WOD: 4rds for time 400m run 15 ball slam (25/15) 15 ball slam sit-upsRead More

We are taking a couple days this week to do a few of the workouts our members will see at The Crush Games this weekend in South Florida. Today we have “Inversion” and Wednesday we will go after the “Chip Away”. Amateur and Rx versions are options, but if you want to attempt the Rx...Read More