Archives

Warm-up & Mobility: 15 Minutes Strength: Deadlift – working %s off your 3RM – 3@70, 3@80%, 3@90 Conditioning: For time – “Fast and Furious” 200m Run weighted 20 Box jump (24/20″) [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – working %s off your 3RM – 3@85%, 3@90% 3@95% Conditioning: “Thunderstuck” 10 min AMRAP of – 9 Ring Dips 9 Lunge steps with Plate [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch EMOM 10 min – 2 @ 75-80% Conditioning: “F50s” 2 Rounds for time – rest exactly 3 minutes between rounds 50 Wall balls [...]

Classes will be back on our normal schedule today. Warm-up & Mobility: 15 Minutes Strength: Clean – E90sec for 15 min – 1 Power Clean + 1 Front Squat + 1 Hang Clean @80% [...]

For Memorial Day we are honoring fallen Hero, Michael Murphy. We will begin at 9am and run heats. ******All other classes are canceled***** “Murph” For time (wearing a weighted vest if possible): [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Bench Press or Strict Press – work to a heavy set of 3 Conditioning: “Chalk Dirty to Me” 10 min ascending ladder [...]

Warm-up & Mobility: 15 Minutes Strength: Warm up Deadlift for the WOD – work past your WOD weight for one set of 3 reps with full “dead” stop at floor – work to 70-75% [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – (approx) every other minute for 10 minutes (for 5 rounds) – 3 reps @75-80% of your 1RM FSQ Conditioning: For total working [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 20 minutes to work to a heavy single Conditioning: “Blame Steve” 4RFT of – 75 Double Unders 15 Burpees 5 Power Snatch [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 20 minutes to work to a heavy single Conditioning: “Who is Curtis P Anyway?” AMRAP 12 min of – 5 Curtis B’s [...]