• Workout of the Day

    Strength

    Back Squat

    3 @ 70% 3 @ 80% 3 @ 90%

    Conditioning

    Every 3 minutes for 12 minutes

    10 Back Squats

    300m Sprint

  • Workout of the Day

    Strength

    Shoulder Press

    3 @ 70% 3 @ 80% 3@ 90%

    Conditioning

    "FRAN"

    21-15-9 reps of:

    Thrusters (95#/65#)

    Pull Ups

    *10 minute time cap

  • Workout of the Day

    4 Rounds For Time of:

    50 Squats

    40 Push ups

    30 Knee to elbows

    20 Burpees

    10 Pull ups

  • Workout of the Day

    Strength

    Deadlift

    3 @ 70% 3 @ 80% 3 @ 90%

    Conditioning

    As many rounds as possible in 15 minutes of:

    200m Run



    50’ Walking Lunges



    10 Wall Balls

  • Workout of the Day

    Strength

    Bench Press

    3 @ 70% 3 @ 80% 3 @ 90%

    Conditioning

    5 x 500m sprint rows

    *Rest 2-3 minutes between efforts

  • Workout of the Day

    THERE WILL BE NO 9AM OLYMPIC LIFTING CLASS TODAY. SORRY FOR ANY INCONVENIENCE.

    WORKOUT OF THE DAY

    COACH'S CHOICE

  • Workout of the Day

    REMINDER: ALL MORNING CLASSES ARE NOW AT 9:30AM

    THERE WILL BE NO 12 O'CLOCK CLASS TODAY.

    Strength

    Shoulder Press

    5 @ 65% 5 @ 75% 5 @ 85%

    *Add 5lbs to your training max for this 3 week cycle

    Conditioning

    For time:

    95-lb. thrusters, 30 reps

    40 sit-ups

    400-meter run

    115-lb. thrusters, 20 reps

    50 sit-ups

    400-meter run

    135-lb. thrusters, 10 reps

    60 sit-ups

    400-meter run

  • Workout of the Day

    REMINDER: ALL MORNING CLASSES ARE NOW AT 9:30AM STRENGTH: Back Squat 5 @ 65% 5 @ 75% 5 @ 85% *Add 10lbs to your training max for this 3 week cycle CONDITIONING: 21-15-9 Reps of: Overhead Squats Burpees

  • Workout of the Day

    REMINDER: ALL MORNING CLASSES ARE NOW AT 9:30AM

    Kelly

    Five rounds for time of:

    Run 400 meters

    30 Box jumps, 24 inch box

    30 Wall ball shots, 20 pound ball

  • Workout of the Day

    REMINDER: ALL MORNING CLASSES ARE AT 9:30AM NOW.

    Strength

    Deadlift

    5 @ 65% 5 @ 75% 5 @ 85%

    *Add 10lbs to your training max for this 3 week cycle

    Conditioning

    5 Rounds For Time of:

    500m Row

    10 Sumo-Deadlift High Pulls

  • Workout of the Day

    SCHEDULE CHANGE: STARTING TODAY THE MORNING CLASS MON-FRI WILL BE AT 9:30AM.

    Strength

    Bench Press

    5 @ 65% 5 @ 75% 5 @ 85%

    *Add 5lbs to your training max for this 3 week cycle

    Conditioning

    10-9-8-7-6-5-4-3-2-1 reps of

    Weighted Pull Ups

    Ball Slams

    *If you don't have 10 strict pull ups do not add weight. Perform strict pull ups.

  • Workout of the Day

    Partner WOD

    For time:

    180 yard sled pull or push (3 or 4 plates)

    80 Kettlebell Swings (Same weight)

    80 Ring Rows

    80 Sit Ups

    180 yard sled pull or pus

    *split up work however you see fit

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