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 maximum participation. Conditioning 3 Rounds for Total Reps:1:00 – Shuttle Run1:00 – Hang Power Cleans 95/651:00 – AbMat Sit Ups1:00 – Hand Stand Hold1:00 – Assault Bike CaloriesRest 1:00 between roundsRead 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