November 1, 2022

10 rounds for time OR AMRAP 40 mins (whichever comes first):Bike 7505 Burpee Ring Muscle-ups3 Hang Squat Cleans*1 Box Jump, 36/30 in *Round 1: 135/95 lbs*Round 2: 145/105 lbs*Round 3: 155/115 lbs*Round 4: 165/125 lbs*Round 5: 175/135 lbs*Round 6: 185/145 lbs*Round 7: 195/155 lbs*Round 8: 205/165 lbs*Round 9: 215/175 lbs*Round 10: 225/185 lbs Goal: is […]

October 31, 2022

This week we will be resetting with a deload week. There will be some opportunities to complete workouts with some intensity but approach the workouts in a way that suits you best with the ultimate goal of recovery. Heavy Day! Pause Back Squat 3-3-3 Our heavy day today will be the continuation of our back […]

October 29, 2022

8am-10am: Open Gym10am: Group WOD Teams of 2 21-15-9 reps, for time of:Push Press, 135/95 lbsDeadlift, 225/155 lbs Goal: Sub 12 minutes Team workout today with one person working on the push press and the partner holding the top of the deadlift. Switch when all reps for the round are finished. Isometric Work3 rounds for […]

October 28, 2022

Halloween Shenanigans happening tonight at 7pm! “Nancy”5 rounds for time of:Run, 400 m15 Overhead Squats, 95/65 lbsGoal: Sub 15 mins Post Work3 rounds for quality of:10 L/10 R Side Plank + External Rotations, pick load10 Prone Snow Angels

October 27, 2022

5 rounds for time of:Sled Push, pick load, 50 ft5 Bench Press, 80% 1RMX Echo Bike Calories, 30 secsRest 2 mins Goal: Keep your bike cals and total time consistent across all rounds Today is going to be a fun one and involves some less traditional movements. The sled push is intended to be done […]

October 26, 2022

“Build the Base” For time:Row, 2 km50 No Push Up Burpee Box Step Ups, 24/20 inRow, 1 km50 Burpee Box Jumps, 24/20 inRow, 500 m50 Toes-to-barsGoal: Steady and consistent pace throughout and sub 35 min This is our longer workout for the week and the goal in this workout is for you to remain consistent […]