Conditioning On the 5:00 x 5:30 Air Squats20/15 Calorie Row7 Power Snatches (115/85)Read More

Saturday we will perform Hero WOD “Kendrick”** in honor of Kendrick Castillo, a beloved senior at STEM High School who lost his life protecting his classmates. No charge for drop-ins during classes (7:00, 8:30, 10:00). “Kendrick”: 4RFT: 18 Thrusters / 18 C2B / 18 Burpee box jumps **Weight & movement modifications will be offered for...Read More

Conditioning 3 Rounds:400m Run15 Barbell-Facing Burpees3 Rope Climbs (15′)… Directly into…10 Power Clean and Jerks (135/95)10 Power Clean and Jerks (155/105)10 Power Clean and Jerks (185/125)Read More

Conditioning AMRAP 7 – Max Overhead SquatsFirst 50 Reps – 115/85Second 50 Reps – 135/95Time Remaining – 155/105 Rest 3:00 AMRAP 7 – Max Bench PressesFirst 50 Reps – 135/95Second 50 Reps – 155/105Time Remaining – 185/125 Rest 3:00 AMRAP 7 – Max DeadliftsFirst 50 Reps – 185/135Second 50 Reps – 225/155Time Remaining – 275/185Read More

Conditioning 3 Rounds:15 Power Cleans (115/85)20 Pushups Into 2 Rounds:27/21 Cal Row75 Double-Unders Into 1 Round:50/35 Assault BikeRead More

Strength 2 x :30-60s Back Squat Hold (135/95) Conditioning 3 Rounds:800m Run40 Kettlebell Swings (53/35)40 Wallballs (20/14)Read More

Strength Barbell Cycling EMOM 6Hang Squat Clean + Push Jerk Conditioning 7 Rounds on the 3:00400m Run12 TTBRead More

Strength Deadlift – 10:00 to build to a heavy set of 8 Conditioning 2 Rounds for Time:10 Bar Mu20 Bar Facing Burpees30 Deadlifts (225/155)40 Wall Balls (20/14)Read More

Strength Split Jerk Conditioning For Time: 21-15-9Front Squats (135/95)KB Swings (32/24)400m RunRead More

Conditioning AMRAP 427 Cal Row – Burpees – C2BRest 4:00AMRAP 4:0021 Cal Row – Burpees – C2BRest 4:00AMRAP 4:0015 Cal Row – Burpees – C2BRead More