Schedule for the weekRegular schedule Monday Through Thursday Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11Saturday Christmas Day ClosedSunday Closed 2:00 Pigeon Stretch Per SideThen3 Rounds12 Back Rack Walking Lunge Steps8 Overhead Squat (empty bar) 8/6 Calorie Bike All Strength – snatching 3 @ 70%2 @ 75%1 @ 80%3 @ 75%2 @ 85%1...Read More

Schedule for the weekRegular schedule Monday Through Thursday Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11Saturday Christmas Day ClosedSunday Closed 3:00 Any machine (:30s Easy/:20s Moderate/:10s Hard x3) Then:30 Handstand Hold20 DB Snatches1:00 Handstand Negatives20 Goblet SquatsStrength/skillClimb the Ladder 2x2-4-6-8-etcUB Toes to BarRest 3:00 before repeating*sub out knee raises if you are working...Read More

Schedule for the weekRegular schedule Monday Through Thursday Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11Saturday Christmas Day ClosedSunday Closed Warm up3 Rounds10 Russian KB Swings12/10 Calorie Row 10 Wallballs 10-8-6-4-2Front Squat* *10 & 8 should be two additional light warm up sets that are challenging but not a slow grind. 6-4-2 should...Read More

For Time with a Partner:2 Rounds30 Wall Walks (scaled or 60 double db presses if you don’t want to go up side down) 40 Power Cleans 205/140lbs, or ~75% 1RMSplit work anyhow, but it must be kept even. 26 minute cap Scaling: Wall Walk: Every athlete should have a target to get their hands over...Read More

With Christmas and New Years day both falling on Saturday this will be the last endurance class of 2021, So sad. EVERYONE get your butts out here for thisRepeat of a few weeks ago since it was so fun! 8am Teams of 5! waterfall style workout, we are adding a burpees station though1 minute Ski1...Read More

Barbell warm up for snatch Strength – snatch 3 @ 65%2 @ 75%1 @ 85%3 @ 70%2 @ 80%1 @ 90%3 @ 75%2 @ 85%1 @ 95%+ Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets Optional Bodybuilding 3-5 Sets for quality 12 DB Bench Press, light, speed focus 20 Weighted...Read More

1:30 Hip Openers1:00 Squat HoldThen3 Rounds8 DB Goblet Squats8 Single Arm DB Thrusters (4 per arm) 8 Lateral Burpees over DBEvery 2:30 for 6 SetsTempo Back Squat5-5-3-3-2-1 Perform a 3-count to the bottom. Do not pause in the bottom, stand up right away. Start around 50-60% and add weight each set, building to AHAP. You...Read More

Warm up5 Minute on a bike or rower*Every :90 starting at 0:005 Hang Squat Cleans (start with empty bar and add weight each round) Then Build to 60% of 1RM Front SquatYou can over a little bit and then lower the weight for the workoutWod-AMRAP 30 Minutes, alternating full rounds w/ a Partner:3 Front Squats...Read More

Long workout today. Don’t be late for class but if you are, be ready to start the workout at :15 after20 Slow A-frame Toe TouchesThen|2 Rounds10 Single DB RDLs (per side)10 Single Arm DB STOH (5 per arm) 2 Wall Walks AMRAP 4 Minutes x 54 Toes to Bar8 S-arm DB Hang Clean and Jerk...Read More

Barbell Warm up for snatchStrength15 minute emom 1 Snatch High Pull + 1 Hang Power Snatch (above the knee) + 1 Power power or squat Snatch from floor This complex is completed without dropping the bar.WodFor Time40/35 Calorie Row35 hand release Push Ups 35 DB Thrusters 50s/35s*try to avoid worming up push ups for the...Read More