Strength: Bench Press 4-4-4-2-2-2 Rest as needed (5-10# Heavier from 2 week ago) Conditioning: 21-15-9 Chest to Bar Pull Ups, Fx: Pull Ups Hang Power Cleans 115/80, Fx: 95/65 Push Jerks 115/80, Fx: 95/65 Rx+:135/105 Post-WOD Finisher: 1 Max Effort Unbroken Farmers Walk for Distance: RX:32/24 FX:24/16 *Use 200 m route or 10m increments inside...Read More

Strength: Snatch Complex: 5 sets of: 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat (Increase load each set) Beginners: 2 x (2 Hang Power Snatch + 1 Overhead Squats) Conditioning: AMRAP 10: 7 Deadlifts 165/110, Fx: 135/95 14 Air Squats 21 Double Unders RX+225/155Read More

Strength: Handstand Push Up Technique: 4-5 Sets of: RX+: 5/3 Strict +6 Kipping RX: 10 Kipping HSPU FX:5-10 Kipping HSPU with 1-2 Abmats Conditioning: 4 Rounds for time 200 m Run 10 Hand release Push Ups 15 Sit ups 20 Kettlebell Swings 32/24, Fx:24/16 Post-WOD Finisher: 3 sets: 20 (10L/10R) DB Or KB Single Arm...Read More

  Strength: Clean Complex: 5 sets of: 2 x (1 Squat Clean + 1 Front Squat + 1 Split Jerk) (Increase load each set) Beginners: 2 x (2 Hang Power Cleans + 2 Front Squats + 2 Push Press) Conditioning: EMOM 15: Min 1: 18/15 Cal Row, Fx: 15/12 Cals Min 2: 15 Wall Ball...Read More

Core Blast with Shauna at 6:45pm!!! Strength: Pull Up 6 Sets of: RX+: 3 Pull ups + 2 Chest to Bar+ 1 Bar Muscle up RX: 3 Pull ups + 3 Chest to Bar Fx: 6 Pull ups *Athletes focus should be on quality movement as well as unbroken cycling Conditioning: AMRAP 16: 400m Run...Read More

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up! Strength/Skill Schedule: Monday: Deadlift Tuesday: Pull Up Complex/ EMOM 15 Wednsday: Clean Complex Thursday: Handstand Push up Complex Friday: Snatch Complex Saturday: Bench...Read More

Yoga with Liz at 10:00am!! Strength: Establish a 3RM Push Press Conditioning: 4 Rounds. 10 Single arm DB Cleans 50/35, Fx: 35/20 (5L/5R) 10 DB Front Rack Lunges 50/35, Fx: 35/20 (5L/5R) 8/5 Strict Pull Ups, Fx: 10 Kipping pull ups 200 m RunRead More

Strength: Overhead Squat 5 x 3 (A) *From the Rack Conditioning: “Gymnast Mono” AMRAP 5: 10/7 Cal Row or Assault Bike 15 Air Squats Rest 2:00 AMRAP 5: 30 Double Unders 10 Push Ups Rest 2:00 AMRAP 5: 100m Run 4/2 Ring Muscle Ups, Fx: 5/3 C2B Pull ups (19:00 total)Read More

Strength: AMRAP 10: Max HSPU Conditioning: AMRAP 15: 5 Power Snatches 115/80, Fx: 95/65 7 Toes 2 Bar 9 Box Jumps 32/26, FX:24/20 Rx+ 135/95Read More

Conditioning: Teams of 2 12 Rounds 8 Over-the-Bar Burpees 12 Dead-lifts (185/125#) 16 Wall-Balls (20/14#) *Partners alternate completing rounds until a total of 12 rounds are complete. Post-WOD Finisher: 3 Sets of: 16 Birddogs (8L/8R) 16 Deadbugs (8L/8R) 20 Hollow Rocks 20 Push-ups 1 min plank Rest 1-2:00Read More