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

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