Workouts

Workout of the Day Skill Work :40 on :20 off – 5 minutes Single Leg Raise RSingle Leg Raise LDouble Leg Raise Try to think of these as strict single leg toes to bar Rest 1:00  :20 on :40 off- 5 minutes Max effort Toes to Bar  This should be one unbroken set.  If your toes are not … Read more

Workout of the Day Two by Six Every 2 minutes for 6 minutes 18/14 Cals on Rower Max Single arm DB Push Press  2 min Rest  Every 2 minutes for 6 minutes 15 Burpees Max Single Arm DB Hang Snatch  2 min Rest  Every 2 minutes for 6 minutes 18/14 Cals on Rower Max Single Arm Devils Press   Athletes: You have 2 … Read more

Workout of the Day Strength Work  15 minutes  Clean Deadlift (pause in sit/power position) Clean from below the knee Clean from above the knee  2 Sets – 60% 2 Sets- 65%2 Sets- 70% 1 Set- 75%  The above is a guideline for your 7 sets and how to build up.  If you have more time hit a few more … Read more

Row (M-1:50-2:00) (F-(2:05-2:15) 250 M500 M750 M1K After each set of rowing complete a :30 second side plank on each side. Rest 2 minutes   Bike (Try to maintain +75 RPM on the bike) 5007501k1.5KAfter each set of Bike complete 1:00 Max Effort Flutter Kicks The goal today is pacing. The core work is your active rest. … Read more

Off the Wall  50 Wall Balls 40 Burpees30 Sit ups 20 Power Snatch  2 Rounds Fitness: 75/55Performance: 95/65  23 min Cap Athletes: Getting some volume in today.  Pace from the start.  Find a pace on each movement where you can maintain and keep moving.  Use the sit ups to recover and prep for big sets on the power snatch.  … Read more

Workout of the Day Strength  EMOM 5 minutes 2 Clean and Jerk 60% 1 min Rest  EMOM 4 minutes 1 Clean and Jerk 70%  1 min Rest  EMOM for 3 minutes 1 Clean and Jerk at 75-79% Hit em High  12 Barbell Hang Clean 24 Single Arm DB Push Press (10 each arm)  5 Rounds  10 min Cap  Fitness: 115/75Performance: … Read more

Workout of the Day Pedal ‘n’ Pull Every 3 minutes for 12 minutes 500/400 M RowMax KB Swings Rest 3 minutes  Every 3 minutes for 12 minutes 900/750 M Bike Max Double DB Deadlift   Fitness: 35/26Performance: 53/35 Athletes: For today we are working in 12 minute blocks and the goal is to hold consistency across all 4 three minute … Read more

Workout of the Day Skill Work  :30 at each station  1) Kipping or Strict Pull ups 2) Hollow Hold 3) Flutter Kicks 4) Rest  6 Rounds Score = Total pull ups  Keynote  5 Shoulder to Overhead7 Box Jumps 10 Rounds  10 min cap  Fitness: 115/75Performance: 155/105  Athletes: To start today, we focus on volume of pull ups while fatiguing the … Read more

Workout of the Day Three More  AMRAP 6 minBuy In: 400 M RunMax Rounds: 6 Burpees 12 Overhead Squat   Rest 3 min AMRAP 6 minBuy in: 400 M Run Max Rounds: 6 Burpees 12 Front Squats Rest 3 min AMRAP 6 min Buy in: 400 M Run Max Rounds: 6 Burpees 12 Back Squats Fitness: 95/65 (Sub front squat for overhead squat) Performance: 135/95 Score = … Read more

 Tuesdays OR Thursdays @ 7:30-8:15 amFree, 3-Week Pilot Program starts August 11th! What? 10/10/10 = 10 minutes of shoulders / 10 minutes of core / 10 minutes of hips No really though, what is it? An accessory-focused class designed to complement your regular WODs, each section incorporates targeted stabilization, strength and range-of-motion exercises so you … Read more