Warm-up: 200m Run then 2rds of: 10 Box Step-ups 5 Tempo Push-ups @1111 Strength: Every 90sec x 24min (4 sets) Station 1 – Alternating Single-Arm Dumbbell Press x 6 reps each arm @ 2111Station 2 – Box Step-Ups with Dumbbell Farmer’s Carry x 16-20 repsStation 3 – Straight Arm Banded Lat Pull Downs x 15-20...Read More

Warm-up Strength: Back Squat Every 2:30 x 10min (5 sets)Set 1 – 5 x 75-80% Set 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 10 x 65-75% Conditioning: Rx 35/25 Rx+ 50/35 . 40 Dumbbell Power Cleans 40 Anchored Sit-ups 30 Dumbbell Front Squats 30 Anchored Sit-ups 20 Dumbbell Push Press...Read More

This is a very high-volume workout. You are welcome to do a “Half Eva” or “Partner Eva” to keep it safe and manageable. Either way, just have fun and enjoy your last workout of the year! New Year’s “Eva” 5rds800m Run30 Kettlebell Swings (70/53)30 Pull-upsRead More

Warm-up: 200m Run then 3rds of: 4 Tempo Push-up @1111 6 Ring Row 8 Overhead Plate Walking Lunges Strength: 4 sets 1a) 1-1-2 Dumbbell Bench Press x 6 reps 1b) Single Arm Dumbbell/Kettlebell Row x 8 reps Conditioning: N Every Minute on the Minute for 20min: 1- 20 Hand Plank Plate Taps + 15 Air...Read More

Barbell Warm-up Olympic Lifting: Every 2:00 x 10min 3-Position Snatch or Power Snatch (High hang, mid hang, floor) Conditioning: 50 Double-unders 40 Wall Ball 20/14 to 10ft. 30 Front Rack Reverse Alternating Lunges 20 Power Snatch 30 Front Rack Reverse Alternating Lunges 40 Wall Ball 50 Double-unders Rx 95/65 Rx+ 135/95Read More

Warm-up Strength: Strict Press 5-4-3-3 Conditioning: 2-person team. Complete a full round while your partner rests. From 0:00-8:00, As Many Rounds and Reps as Possible of: 5 Strict Handstand Push-ups or L-seated Dumbbell Press 12/10 Calorie Row or Ski 8:00-10:00 Rest From 10:00-18:00, As Many Rounds and Reps as Possible of: 5 Devil’s Press  ...Read More

Warm-up: 200m Run then 3rds of: 3 Muscle Clean 3 Front Squat 3 Hang Clean 60sec Hollow Hold Strength: Every 2:00 x 10min (5 sets) 1 Front Squat + 3 Back Squat Conditioning: 15-12-9-6-3 Hang Squat Clean Toes to Bar/Hanging Knee Raises Box Jump OversRead More

Enjoy your holiday with friends and family! We will be closed on the 25th and 26th.Read More

Warm-up Strength: Every 2:00 x 8min (4 sets) Sumo Deadlift x 5 reps @2112  Conditioning: Against a 3:00 Clock with 60sec Rest between Sets 400m Run + Max Reps of: Set 1: Single Arm Dumbbell Thrusters (L) Set 2: Alternating Dumbbell Snatches Set 3: Alternating Pistols Set 4: Alternating Dumbbell Snatches Set 5: Single Arm...Read More

12 Days of CFWP 1 Snatch (115/75) (squat)2 Front Squat3 Push Press4 Box Jump (24/20)5 Power Clean6 Pull-up7 Wall Ball (20/14)8 Burpee to Plate (25/15)9 Deadlifts10 Overhead Plate Lunges (25/15)11 Kettlebell Swings (53/35) 12 Ground to OverheadRead More