Strength: Back Squat 20:00 min clock to find a 1RM Suggested warm-up 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 3 Rounds For Time: 16 Alternating Box Step Ups with 1 DB (50/35/25) (24/20/16) *8 per leg 20 Wallballs...Read More
WOD: 400m Run 25 Pullups 50 Pushups 75 Air Squats 400m Run must go unpartitioned CASHOUT: 12 MIN EMOM MIN 1: 10 Box Jumps 24/20/16 MIN 2: 10 Leg Lifts holding a med ball behind your head to stabilize MIN 3: 20 Barbell Thrusters 45/35/25 MIN 4: 20 Barbell Overhead Squats 45/35/25Read More
Let’s talk about injuries. It’s a topic we often ignore because it’s not fun or glamorous. But let’s face it, if you have any level of experience in fitness or athletics chances are you’ve had some sort of injury along the way. Whether it’s something minor as nagging elbow pain or major as a torn...Read More
Hi Everyone, Spring is finally here and Summer is right around the corner! We are all hopefully getting a taste of life post-COVID and seeing the light at the end of pandemic life. We’re super excited to finally be able to host some more social events outside of the gym in the coming months. Be on the...Read More
Strength: Deadlift 10-minute clock Set 1: 5 at 40% Set 2: 5 at 50% Set 3: 5 at 60% (no + on any lifts this week) *Record the last set of 5 WOD: “Couplet” For Time: 21-18-15-12-9-6-3 reps of Deadlifts (Bodyweight) Wallballs 20/14/10Read More
5 MIN AMRAP : Buy-In: 500/400 Meter Row 30 Double Unders 5 Power Snatches (135/95/65) Rest 5 Minutes 5 MIN AMRAP Buy-In: 500/400 Meter Row 30 Double Unders 10 Power Snatches (95/65/55) Rest 5:00 5 MIN AMRAP Buy-In: 500/400 Meter Row 30 Double Unders 15 Power Snatches (75/55/45)Read More
Strength: Back Squat 10 minute clock Set 1: 5 at 40% Set 2: 5 at 50% Set 3: 5 at 60% (no + on any lifts this week) *Record the last set of 5 WOD: 5 Rounds For Time: 15 Chest to Bar Pull-ups 12/9/6 Calorie Assault Bike 9 Front Squats 115/85/65Read More
