Strength Stamina SquatsAlternating On the Minute x 12 (6 Rounds): 3 Front Squat6 Back Squats Barbell: 72% of 3-Rep Max Back Squat Conditioning “Sucker Punch”21-18-15-12-9:Kettlebell Swings (53/35)Thrusters (75/55)Read More

Strength On the 1:30 x 7 Sets:1 Snatch Pull1 Low Hang Power Snatch Conditioning “Crazy Stairs”For Time: 10 Rounds of “Chest to Bar Cindy”50/35 Calorie Row30 Power Snatches (115/85)Read More

Strength Power Clean Wave3@ 65%, 2@ 70%, 1@ 75%3@ 70%, 2@ 75%, 1@ 80%3@ 75%, 2@ 80%, 1@ 85% Conditioning 3 Rounds for Time:400m Run30 Box Jumps (24/20)20 Hang Power Cleans (95/65)Read More

Strength Post WOD MidlineAccumulate 2 Minutes in an L-Sit on Parallettes*Every Break: 5 Tempo Hip Extensions Conditioning “Frank the Tank” Part 1 (On the 0:00)AMRAP 5: Buy-In: 50 Wall Balls (20/14) AMRAP in Time Remaining: 12 Deadlifts (185/135)12 Barbell Facing BurpeesRest 5 Minutes Part 2 (On the 10:00)AMRAP 5: Buy-In: 35 Wall Balls (20/14) AMRAP in Time Remaining: 9 Deadlifts (225/155)9 Barbell...Read More

Strength Gymnastics Conditioning5 Rounds:300 Meter Row + 40% Unbroken Ring Muscle-ups Conditioning “30 Rock”AMRAP 20:30 Kettlebell Swings (53/35)30 Push Presses (95/65)21/15 Calorie Assault Bike30 Toes to BarRead More

Strength Alternating On the Minute x 12 (6 Rounds): 2 Front Squat4 Back SquatsBarbell: 78% of 3 Rep Max Back Squat Conditioning “Dirty Water”For Time: 100 Double Unders800 Meter Run60/45 Calorie RowRead More

Join us for our last Brewery Tour for the year! We’ll be at Living the Dream at 5:00pm! Cheffin’s Cheesesteaks and Cubanos food truck is scheduled to be on site. Strength Deadlift3 Reps @ 70%1 Rep @ 75%3 Reps @ 70%1 Rep @ 80%3 Reps @ 70%1 Rep @ 85% Conditioning “Hangnail”AMRAP 16:30 Dumbbell Hang...Read More

Strength 10:00 to establish heavy 4 rep (2 each) Pistol SquatOr Pistol Progressions Conditioning 5 Rounds with a partner 400m run30 KB Swings (24/16)***Partner hangs from pull-up bar20 KB Box Step-Ups (24/20)***partner in HS Hold on wallSwitch as neededRead More

Strength On the 1:30 x 5 Sets:Pausing Clean PullLow-Hang Squat CleanFront Squat Conditioning “IHOP”AMRAP 15:60 Double Unders30/24 Calorie Row5 Power Cleans (165/115)5 Hang Squat Cleans (165/115)5 Squat Cleans (165/115)Read More

Strength Push Press5 Sets of 3 Conditioning “Swole Cycle”8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-upsAssault Bike CaloriesStrict Handstand Push-upsAssault Bike CaloriesRead More