Our 6 week strength programming cycle begins today.  You can check it out here WOD Strength: 1 Clean Pull + 1 Hng Pwr Clean + 1 Clean 6 sets  Working up as heavy as possible Metcon: Run 800m Then, 3 Rounds 10 Ring Dips 10 Pullups 20 RKB (70/52) Then, Run 800mRead More

WOD Strength: Hang Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: “Grindy” 10 Clean and Jerks (135/95) 3 Rounds of “Cindy”(5 pullups 10 push ups 15 squats) 10 Clean and Jerks 3 Rounds of Cindy 10 Clean and Jerks Time cap of 20 minutes  Read More

We’re having a Protein Pancake Breakfast TOMORROW during the WODs!  Join us! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Bell” 3 rounds of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 repsRead More

WOD Skills: Kipping Pullups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible (1 rep of each makes up the 2 reps) Metcon: AMRAP in 5 minutes (Ascending Ladder, 1, 2, 3 etc) Thrusters/Pullups Rest 3 Minutes RepeatRead More

Join us for our August Thirsty Thursday TOMORROW NIGHT at 7:30pm at Surf Club! WOD Skills: Kipping/Kipping pullups Strength: Back Squat 6-6-6-6 @ 75% 1RM Metcon: 18-15-12-9-6-3: Power Clean (135/95) Pullups Time cap of 18 minutesRead More

Join us TOMORROW morning at 9am for an Olympic Weightlifting Meet Q&A!  Want to learn how a Meet works?  This is your chance.  Everyone welcome! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week.   Metcon: “TK” AMRAP in 20 minutes: 8 Strict Pullups 8 Box Jumps (36/30) 12...Read More

WOD Strength: Overhead Squat Test 1RM Metcon: For time: 100 pullups 3 minute rest 100 pushups Time cap of 20 minutes If these numbers seem unrealistic to you, choose a set number of each and hit it.  Or cap each at a certain time point.Read More

Join us tonight for some post-WOD drinks at Motorco starting around 7:30! WOD Strength: Hang Power Snatch 1-1-1 @ 90% 1RM Metcon: 3 Rounds 7 Muscle Ups (sub 14 pullups) 7 squat clean and jerks (205/155) Time cap of 12 minutesRead More

Last chance to get tickets for the Bulls Game on June 20th!  Reserve them today here! WOD Strength: Front Squat 3-3-3-3-3 @ 85% Metcon: Alternating movements, EMOM for 10 minutes 10 Pullups 25 Double UndersRead More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Partner workoutout, both Run together, split “work” in the gym: Run 800m 100 KB swings Run 800m 50 Push Up Run 800m 50 PullupsRead More