Workout of the Day

Tuesday 200121 – Experienced

Strength A1. Strict Handstand Push Ups 3 sets of 2-3 reps shy of failure (improve by 1-3 total reps from last week) A2. Weighted Strict Pull Ups 3×7, across (2.5 – 5lbs heavier than last week) Conditioning 3 rounds of… Read more »

Tuesday 200121 – Beginner

Strength A1. Push Ups 3 sets of 2-3 reps shy of failure (improve by 1-3 total reps last week) A2. Strict Pull Ups 3 sets of 2-3 reps shy of failure (improve by 1-3 total reps last week) Conditioning For… Read more »

Monday 200120 – Experienced/All Levels

Reminder: We have a holiday schedule on Monday and classes will be All Levels today! Strength Experienced: Back Squat 5×5, across (2.5-5lbs heavier than last week) Beginner: Back Squat 3×10, across (2.5-5lbs heavier than last week) Conditioning 5 rounds for… Read more »

Monday 200120 – Beginner/All Levels

Reminder: We have a holiday schedule on Monday and classes will be All Levels today! TBD Strength Experienced: Back Squat 5×5, across (2.5-5lbs heavier than last week) Beginner: Back Squat 3×10, across (2.5-5lbs heavier than last week) Conditioning 5 rounds… Read more »

Sunday 200119 – Beginner

Strength Strict Press 5×5+, building Note: + means you will complete max reps during your final set. Conditioning 3 rounds for time: 50 Double Unders 25 Push Ups

Sunday-Sunday 190119-0126 – Specialty

Endurance Sunday 1/19 “Jackie’s Friend” 30 minute Partner AMRAP: 1000/800 m Row 50 Thrusters (45/33) 30 Pull Ups Note: Only one person working at a time, partition reps as desired. Wednesday 1/22 “Light and Heavy” 6 rounds of alternating EMOM:… Read more »

Saturday 200118 – Experienced

Strength A1. Skater Squat to 6 inch pad 3×5-7/side A2. Bar Muscle Up or Chest to Bar Practice Conditioning 9 minute AMRAP: 3 Pistols/side 5 Chest to Bar Pull Ups 7/side Dumbbell Snatches (50/35)

Saturday 200118 – Beginner

Gymnastics Skill 10 minutes of Kipping Practice Conditioning 5 minute AMRAP: 5 Toes to Bar 5 Box Jumps (24/20) 10 Air Squats Rest 5 minutes 5 minute AMRAP: 10 Wall Balls (20/14) 10/8 Calorie Row Rest 5 minutes