Stretch Day !! WOD RX 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb)...

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX...

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds....

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5...

Strength - EMOM 5 2 SNATCHES (POWER OR FULL) (PAUSE 2 SEC AT KNEE ) Reset every rep (50-60% Rest 1 min EMOM 7 1 SNATCH (FULL OR...

Stretch Day ! For load: DEADLIFT 3-3-3-3-3+ – Max reps on the last set. CARDIO PARTY FOR TIME 500M RUN ( around complex ) 50 CALORIES SKI...

Warmup SKILLS EMOM 15 Min 0-4 (5-10 )strict HSPU / strict press (Use no more than abmat &plate) Min 5-9 (30 )crossovers / du / sing Min...

Warmup Strength Day !! RX 0:00-10:00 1 rep-max clean 10:00-20:00 1 rep-max bench press 20:00-30:00 1 rep-max overhead squat Level 3...

Warmup Strength - Box Back squats 4 reps x 4 sets Find a box at or just below parallel. WOD RX For time: 2,000-m row BEGINNER For...

Hey, it’s Friday! We have a killer workout planned out to finish your week. Like a heavy barbell? This is all yours. Like a quick...

Hey crew. happy Stretch day! We'll do the usual 25 mins, or so, stretch and then there will be your choice of strength or a nice little...

Here we go crew. A super-fun triplet to get you through hump day! On a 10:00 clock: 5 push presses – Build to a heavy set of 5 reps L1 7...

Awesome job tackling Cindy crew! We worked through a fair bit of volume with all of the pull-ups, pushups and air squats, so Tuesday is...

Strength: 2 Snatch, EMOM 10 Rounds 1-2 @ 50% 3-4 @ 60% 5-6 @  65% 7-8 @ 70% 9-10 @ 75% Benchmark Workout “CINDY” L1 As many rounds as...

Hey Crew! A fun, quick workout to finish the week. We’ve all worked hard this week, let’s finish strong. Deadlift Friday, am I right?...

Happy Stretch Day Crew! On deck for tomorrow, we have the following tasty treats for you to choose from: 25 min stretch to start the...

Hey Crew! Rest days are AS IMPORTANT to our daily training as our actual training is. So, let's talk about rest. You work hard in the gym...

Tabata Core: Big Scissors vs. Superman pulses SKILL WORK 4 sets: 6 alternating Turkish get-ups – Rest 1:00 between sets – Use a single...

Skill/Strength 10 sets: 0:30 max-reps strict handstand push-ups 1:00 rest Sub strict HSPU from box or piked on floor Sub kipping HSPU Sub...

Warmup Strength EMOM 20: 1 power snatch 1 hang power snatch– Build in load, prioritizing mechanics! WOD RX EMOM 12: Odd min | 2 legless...