Tuesday, February 6 2024

Strength: 4 sets

Strict Press x 4 reps

Superset: Lateral Raises x 15 reps

Metcon: 3RFT

21 Pull-ups

15 Power Cleans 135/95

9 Jerks

Monday, February 5 2024

Metcon:For time

1,800/1,600m Row/ Ski

50 Deadlifts 225/155

50 Cal Bike

50 Dumbbell Box Step-Overs

1,800/1,600m Row/ Ski

Monday, January 29 2024

Please check the website and/or Facebook/Instagram for updates on classes regarding weather cancellations. Thank you!

Strength: 4 Sets

Strict Press x 5 reps

Superset: Rear Delt Fly’s x 12-15 reps

Metcon: 20 Minutes to get as far as possible…..

3 Rounds

10 DB Lunges 50/35

10 Pull-ups

10 Calories

Into…

3 Rounds

10 DB Deadlifts

10 Pull-ups

30 Double-under

Into….

2 Rounds

10 DB Lunges 50/35

10 Pull-ups

10 Calories

Into…

2 Rounds

10 DB Deadlifts

10 Pull-ups

30 Double-under

Friday, January 26 2024

Strength: Bench Press

5 Sets of 5 reps

Metcon: Every 4 minutes, for 16 minutes
20/15 Cal
20 Alt. Goblet Lunges 53/35
9 Box Jump-Overs

Thursday, January 25 2024

Strength: 4 Sets

Deadlift x 3 reps @ 85% across

Superset: Strict Pull-ups x 5-10 reps

Metcon: For Time

500m Row/Ski or 400m Run

into…

8 Rounds

8 Burpees

8 Deadlifts 185/135

into…

500m Row/Ski or 400m Run

Wednesday, January 24 2024

Strength: 4 Sets

Push Jerk x 2 reps @75-85%

Metcon: AMRAP 16

500m Row/Ski

15 Wall Balls 20/15

15 Hang Power Cleans 135/95

Tuesday, January 23 2024

Strength: Back Squat

Build to a heavy single

then drop down to your 20 rep weight and complete 20 reps unbroken

Metcon: 4RFT

20 Toes to Bar

30 Sit-ups

40 Double-unders

Monday, January 22 2024

Strength: 4 Sets

Barbell Row x 10-12 reps

into…

DB Seesaw Strict Press x 10 reps (5 per side)

Metcon: AMRAP 15

3 Ring Dips

6 Push-ups

9 American KB Swings 53/35

12 Cals

Thursday, January 18 2024

Strength: Push Press + Push Jerk

5 Sets of 2+2

Metcon: 3RFT

30/22 Cal Bike/Ski or 35 Cal Row

30 Wall Balls 20/14

75 Double-unders

Wednesday, January 19 2024

Strength: 3 Sets

Static Hold on Rings x max time

Barbell High Pulls x 10 reps

Superset: DB Lateral Raises x 12-15 reps

Metcon: AMRAP 20

400m Row/Ski or 20/17 Cal Bike

20 Toes to Bar

12 Hang Power Cleans 135/95

Tuesday, January 16 2024

Strength: Back Squat

20 reps unbroken

Add 15-20lbs to your starting weight.

Superset warm up sets with 10 Barbell good mornings.

Metcon: AMRAP 15

10/7 Cals

10 Push Press 115/75

20 Double-Unders

10 Front Squats

Monday, January 15 2024

Happy Martin Luther King Day!

9:00am Class only.

Strength: 6 Sets

Power Clean x 2 reps @ 75-80%

Metcon: 5RFT

200m Run/Row/Ski

10 Power Cleans 155/105

10 Burpees

10 Toes to Bar

Friday, January 12 2023

Strength: Strict Press

5 Sets of 5 reps

*Climbing

Super set with..

Low Plank x 1 minute

Metcon: 12:00 minutes to get as far as possible…

3-6-9-12-15-18-21-24…

Clean + Jerk 115/75

Box Jumps 24/20

Thursday, January 11 2023

Strength: Bench Press

5 Sets of 10

Superset with

20 Unbroken Russian KB Swings 70/50

Metcon: : 6RFT

50 Double-unders

10 Power Snatches 75/55

Thursday, January 10 2023

**Morning classes please check the website for any class updates due to the weather.

Strength: 5 Sets

1 Clean Lift Off + 2 Power Clean

Start at 65% and climb

Metcon: AMRAP 18

5 HSPU

7 Hang Power Cleans 135/95 (climb each round)

9 Toes to Bar

12 Cals

Monday, January 8 2023

Strength: Every 2 minutes for 16 minutes;

10/7 Cal Bike

3 Deadlifts

Start at 60% and build to 80% over 8 sets

Metcon: AMRAP 5

5 Pull-ups

10 Back Squats 115/75 (from the floor)

5 Pull-ups

10 Push Press

Rest 1 minute, repeat for 3 sets. Pick up where you left off the previous AMRAP

Thursday, January 4 2023

Strength: Bench Press

5 Sets of 12-15 reps

Superset: Weighted Sit-ups x 20 reps

Metcon: AMRAP 12

6 Cals (any machine)

6 Push-ups

6 Box Jumps-Overs 24/20

6 Ring Dips

*add 2 reps every 2 rounds.

Round 1& 2: 6 reps

Rounds 3& 4: 8 reps

Rounds 5 & 6: 10 reps

Etc…

Tuesday, January 2 2024

Strength: EMOM 16

Odd: 5 Jerks (off the ground)

Even: Pulling of your choice

1. 3-5 Muslce-ups

2. 5-10 Strict Pull-ups

3. 5 Weighted Pull-ups

4. 10-15 Kipping Pull-ups

Metcon: For Time

15-14-13-12-11 10-9-8-7-6-5-4-3-2-1

American KB Swings 53/35

Burpees

200m Run

ADV: 70/53

Friday, December 29 2023

Strength: 4 Sets

Bench Press x 3-5 reps

Into…

Ab Roll-Outs x 12-15 reps

Metcon: 15 minutes to get as far as possible….

10-20-30-40-50

Alt. DB Snatch 50/35

Abmat Sit-ups

Thursday, December 28 2023

Metcon: 0:00-12:00

5 Hang Power Cleans x 4 minutes

3 Hang Power Cleans x 4 minutes

1 Hang Power Clean x 4 minutes

Immediately into…

EMOM 10

Deadlift x 5 reps

Into…

AMRAP 10

10 Cals

7 Ring Dips