Workout of the Day

Hero WOD: Charleston 9 9 rounds for time of: 9 Power Cleans, 95/65 lbs 9 Burpees 9 Pull-ups 9 Wall Balls, 20/14 lbs 9 AbMat Sit-ups 9 Shoulder-to-Overheads, 95/65 lbs 9 Box Jumps, 24/20 in 9 Push-ups 9 Air Squats… Read more »

We are closed for Christmas, enjoy the holiday!

Christmas Eve! Conditioning: 12 Days of Christmas 1 Thruster 115/852 Sumo Deadlift High Pull 115/853 Power Snatch 115/854 Push Press 115/855 Power Clean 115/856 Bar facing Burpees7 Pull Ups8 Toes-To-Bar9 Wall Balls 20/1410 KB Swings 53/3511 Goblet S quats 53/3512… Read more »

Strength: Deadlift:EMOM 85 Deadlifts at 70% Our deadlifts today should be performed as controlled touch and go and should be a little heavier than we would normally do in our workouts. As you descend into your reps, ensure shoulders stay… Read more »

Weightlifting: Snatch work: 6 sets of 1 Hang Power Snatch, 1 Hang Squat Snatch building from 60-75% Weightlifting: We’re taking the first pull out of the movement to ensure we’re getting full extension before turning over. Between the two, we… Read more »

Pulling Strength: Bent Over Barbell Row (clean grip) 4×6-8 Supinated Grip Chin-Over Bar Holds – 4xmax Rest 90s We’re going to be combining our horizontal with our pulling strength today. Bent over barbell rows should be performed with a slight… Read more »

Weightlifting: Every 2 minutes for 12 minutes (6 sets) complete 3 front squats & 2 split jerks at 70% of 1RM (of your clean and jerk) We will be taking these from the rack today, so no need to clean… Read more »

Come join us for open gym from 1000-1200!

Conditioning: In Teams of 2: (30 min cap) 3 Rounds Partner 1: 20/15 Cal Assault Bike Partner 2: 16 Single Arm DB Devil’s Press 50/35 Rest 90s 3 Rounds Partner 1: 300/250m Row Partner 2: 25 Wall Balls 20/14 Rest… Read more »

Strength: Tempo Bench Press – 5×4 First rep performed at 53X1,Second rep performed at 5XX1,Last two reps at normal pace.Build from 60-75% We’ve performed this rep scheme for our squats, first rep is with a 5 second negative, 3 second… Read more »