Our new Olympic Weightlifting Class begins TOMORROW NIGHT! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 rounds: 25 Front Squat (135/95) 25 Toes to Bar Time cap of 15 minutesRead More

Our new Olympic Weightlifting Class begins WEDNESDAY NIGHT! WOD Skill: EMOM for 8 minutes: 2 Snatch Balance Use 30% Snatch 1RM but add load each round if you are capable Metcon: For Time: 30 Press (95/65) 20 Deadhang Pullups 30 Press (95/65) On the Minute – 20 Double-Unders Time cap of 20 minutesRead More

Our latest 8 week programming cycle started this week.  Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Strength: Complete 5 Rounds (not timed) 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Snatch Start with 50% 1RM and work...Read More

Our latest 8 week programming cycle started this week.  Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD  Strength: Sumo Deadlift 5-5-5-3-3-3 As heavy as possible Metcon: On the Minute for 12 minutes Odd Minutes – 5 Deadlift (315/205) – any...Read More

Our new Olympic Weightlifting Class starts next Wednesday night! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 Rounds: Run 400m 12 Burpees 21 Box Jumps (24/20)Read More

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: In teams of 3, AMRAP 20 minutes: 9 Calorie Row 9 Box Jump Overs (20) 9 Thrusters (95/65) Alternate full rounds (one working while two rest)Read More

WOD Strength: Bench Press 3-3-3-1-1-1 As heavy as possible Metcon: 4 rounds : Row 200m 15 Burpees over Rower (jump over slide) Time cap of 15 minutesRead More

WOD “Deck of Cards” Number represents repetitions (Face cards = 10, Aces = 200m Run) Suit represents the movement. Hearts = Burpees Diamonds = Sit-Ups Spades = Kettlebell Swings Clubs = Goblet Squats Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card.Read More

Holiday Week Schedule New Year’s Eve Day  – last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Metcon: AMRAP 20 minutes with a partner: 5 burpees 15-foot rope climb,...Read More

Holiday Week Schedule New Year’s Eve Day  – last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Deadlift  3-3-3-1-1-1  As heavy as possible.  Go for a 1RM Metcon:...Read More