WARM-UP – (3:00 – 13:00)Banded 7’sInto6 min AMRAP10 Box Jumps3 Shoulder Press (empty bar)3 Push Press (empty bar)3 Push Jerk (empty bar)STRENGTH – (13:00 – 32:00)3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)Rest 60-90 seconds between setsAthletes have 10-12 minutes to complete 5 sets of 3 reps on push jerks between 60-70%....Read More

WARM-UP – (3:00 – 20:00)3:00 Assault Bike or Echo Bike (Alternate 30 secs Moderate/fast into 30 secs slow)into3 Sets10 PVC Pass Throughs5 Snatch Grip Shoulder Press (PVC)5 Overhead Squats (PVC)5 Kip SwingsSTRENGTH – (20:00 – 35:00)3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)Rest 60-90 seconds between setsAthletes have 10-12 minutes to complete 5 sets...Read More

WARM-UP – (3:00 – 14:00)3:00 MachineInto3 sets:10 Lateral Hops over the rower (or line hops)3 Inch Worms10 Air SquatsWORKOUT PREP – (14:00 – 36:00)2 Rounds5/4 Calorie Row2 Burpee Over RowerWORKOUT – (14:00 – 36:00)10 rounds16/13 Calorie Row8 Burpee Over RowerTARGET SCORETarget time: sub 14 minutesTime cap: 18 minutesACCESSORY – (36:00 – 50:00)Goblet Squat: 1 and...Read More

Happy New Year! We are closed today! see you Monday bright and early at 5am so you can start on those New Year Resolutions!Read More

Endurance- Partner wodGrab your sandbagsIt doesnt matter what order you do this inWorkout 1-10 minutes Partner 1- Run 200 (counts at 5 reps if you are keeping score)Partner 2- Max reps sandbag cleans over the shoulder *switch when the runner comes backWorkout 210 minutes Partner 1- ski 10 calsPartner 2- Max reps sandbag cleans *switch...Read More

Warm-Up3 Rounds1:00 Row25 Single Under3 Inch Worms5 Wall Ball Front Squats5 Wall Ball Push Press:20 WOD3 Rounds30 Wall Balls (20/14)60 Double Unders30 Toes to Bar60 Double UndersTarget time: sub 12 minutesTime cap: 15 minutesGASSY, MUSCULAR ENDURANCE, GRIPPY, LACTIC ACID PARTY, CARDIO, PAIN!!! It’s going to be a wildparty, so let’s end this year off with...Read More

Warm-Up3 min Machine-into-4 World’s Greatest Stretch (each side)-into-3 sets (PVC or Empty Bar)3 Muscle Snatch3 Overhead Squats3 Muscle Cleans3 Front Squats3 Push Press:15 StrengthToday’s Strength will be a little bit different. We have two lifts (Snatch and Clean and Jerk). Both arelighter, so the focus will be on form and working on transitioning from one...Read More

Warm-UpBanded 7sThen Into6 min AMRAP30-sec assault bike10 plate toe taps (each side)2x25ft shuttle jog (down and back):15 StrengthBench5×5 @ 60-65%:25 WOD3:00 Max Calorie Assault Bike-3:00 rest-3:00 Max 25ft Shuttle Run-3:00 rest-3:00 Max Calorie Assault BikeStimulus is high intensity. Athletes will be in attack mode for the 3 minutes of work and focus onrecovering enough to...Read More

Warm-Up2:00 Machine-into-2 sets (empty bar)5 Clean Grip Deadlifts5 High Pulls5 Hang Muscle Cleans5 2in Drops– into –2 sets (empty bar)2 Power Cleans2 Hang Power Cleans (below the knee)2 Hang Power Cleans:15 StrengthTake a few minutes to build to your first weight of this complexSet 1:1 Power Clean + 1 Below the Knee Power Clean +...Read More

Warm-Up3 Rounds200m Run10 Glute Activation Steps (each way)8 Ring Rows8 Air Squats:15 StrengthBack SquatsEvery 2 minutes1×10 @ 60%1×8 @ 65%1×8 @ 70%1×8 @ 75%WOD*our coaches are here to help you, take their advice. If you haven’t spent any time on the GHD do ab mat sit ups. if you are just starting on the GHD...Read More