May 21, 2022

8am-10am: Open Gym10am: Group WOD With a Buddy…5 rounds each for time of:60 Double Unders30 Air Squats15 Shoulder-to-Overheads, 135/95 lbs Team workout today is going to be a fun one that has you working in a you go, I go fashion between rounds. While one athlete is working the other is resting. DU’s ideally are […]

May 20, 2022

21-15-9 Burpee Pull-upDeadlift, 265/185 lbsCalorie BikeGoal: Sub 12 minutes A simple triplet today allowing for some high intensity work. The burpee pull up will be one of the slowest of the movements and should have you pacing but also working hard. Deadlift loading is on the heavier side but a weight that should allow you […]

May 19, 2022

3 rounds for time of:40 Med Ball Cleans, 20/14 lbs20 Toes-to-barsRun, 400 mGoal: Sub 15 min Our three round workout today is simple and it has the potential to be quite challenging. The med ball clean is always a sneaky movement and should have you focusing on bending your knees enough in the pull off […]

May 18, 2022

Build the Base 3 rounds for max reps of:max rep Row Calories, 3 minsmax rep Dumbbell Push Press, 35/25 lbs, 1 minmax rep Dumbbell Walking Lunges, 35/25 lbs, 1 minmax rep Bike Erg Calories, 3 mins4 Renegade Rows, 35/25 lbs + 8 Alternating Mountain Climbers, 1 minmax rep AbMat Sit-ups, 1 min Our longer workout […]

May 17, 2022

Front Squat 8-8-8 Heavy day today involves some higher volume front squats. For these three sets of 8, we want you to use the same heavy/challenging weight for each set versus building in weight. We will give you plenty of time to warm up to your starting weight prior to going into the working sets. […]

May 16, 2022

AMRAP 7 mins of:30 Alternating Dumbbell Hang Snatches, 50/35 lbs20 Box Jump Overs, 24/20 in10 Bar Muscle-ups REST 3 MINUTES AMRAP 7 mins of:30 Alternating Dumbbell Snatches, 50/35 lbs20 Box Jumps, 24/20 in10 Bar Muscle-ups Starting our week with an interval-based workout. This is going to be two 7-minute AMRAPs with a 3-minute rest between. […]