STRENGTH Tempo Back Squat (3:2:3:0) 5×5, :03 descent, :02 pause, :03 ascent, no pause CONDITIONING “Margherita Pizza”3 rounds30 Sandbag Squats (70/50)90 Double UndersRead More

STRENGTH Squat Clean 5×2, 60%, 70%, 70%, 80%, 80% CONDITIONING “You can be my Wingman any time”Partner Throwdown Friday:4 Sets20/16 Cal Row20 Synchro GHD Sit Ups40 Hang Power Cleans (135/95) (split)-Rest 2 minutes between sets-Read More

CONDITIONING CrossFit Benchmark WOD “Bear Complex”5 Rounds For LoadComplete 7 Unbroken Sets of this Barbell complex:1 Power Clean1 Front Squat1 Push Press1 Back Squat1 Push PressThe five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to...Read More

STRENGTH Front Squat 5×3, 60%, 70%, 70%, 80%, 80% CONDITIONING “Rooster”For Time:40 Dumbbell Snatches (50/35)30 Wall Balls (30/20)20 Bar Muscle Ups30 Wall Balls (30/20)40 Dumbbell Snatches (50/35) WELLNESS WEDNESDAY 𝒀𝒐𝒖𝒓 𝑩𝒆𝒔𝒕 𝑺𝒆𝒍𝒇 starts by creating one healthy habit at a time. ✅ Get up and take a walk outside✅ Practice gratitude✅ See yourself as creative...Read More

STRENGTH High Hang Snatch 5×2, 60%, 65%, 70%, 70%, 70% CONDITIONING “Maverick and Goose”2 Sets (1 set every 10 minutes)12/10 Calorie Echo Bike12 Burpee Box Jump Overs (30/24)12/10 Calorie Echo Bike9 Burpee Box Jump Overs (30/24)12/10 Calorie Echo Bike6 Burpee Box Jump Overs (30/24)Read More

STRENGTH Back Squat 5×3, starting at 65% and ending at 85% CONDITIONING “Top Gun”10 rounds for time:10 Dumbbell Bench (2×50/35)10 Toes to BarRead More

STRENGTH Front Squat 5×1, starting at 65% and building to 85% CONDITIONING Partner Throwdown Friday:“The Lorax”AMRAP in 20 minutes1 Rope Climb (15 ft optional)10 Push Ups25’ Walking LungeWear a weight vest (20/14 lb)-alternate rounds with a partner (or rest 1:1 if individual)Read More

CONDITIONING CrossFit Benchmark WOD “Dirty Thirty” (edit) “Double Dipped”30 Box Jumps (24/20 in)30 Jumping Pull-Ups30 Kettlebell Swings (16/12 kg)30 Lunges30 Knees-to-Elbows30 Push Presses (45/35 lb)30 Back Extensions30 Wall Ball Shots (20/14 lb)30 Burpees30 Double-Unders-Rest 1:00-Go back up the list! *Optional 30min time cap if you wish to complete the accessory piece. OPTIONAL ACCESSORY 2 Rounds15...Read More

STRENGTH Clean & Jerk Technique Work 5×1, 70%, 75%, 75%, 80%, 80% CONDITIONING “Green Eggs and Ham”5 sets:250m Run6 Power Clean (185/125)250m Run-rest 1:1 b/t sets WELLNESS WEDNESDAY 𝒀𝒐𝒖𝒓 𝒕𝒉𝒐𝒖𝒈𝒉𝒕𝒔 𝒄𝒓𝒆𝒂𝒕𝒆 𝒚𝒐𝒖𝒓 𝒓𝒆𝒂𝒍𝒊𝒕𝒚. Next time negative thoughts pop into your mind or you find yourself overthinking, change the conversation in your head. In Jon Acuff’s...Read More

STRENGTH Deadlift 5×1, starting at 60% and building to 100% CONDITIONING “Oh, the places you’ll go”3 Sets 30/24 Calorie Row20 GHD Sit Ups10 Burpee over rower-Rest 3 minutes b/t sets-Read More