STRENGTH Hang Clean + Jerk 3×21 Hang Clean + 1 Jerk, starting at 85% then building CONDITIONING Monica Geller BingPartner Throwdown Friday!!4 Sets (1 Set every 4 Minutes)25 Chest to Bar Pull Ups4×25’ Shuttle Run15 Thrusters (135/95)*Split all reps as neededRead more

CONDITIONING The Chief, CrossFit Benchmark WOD5 Sets, 3 Min AMRAP3 Power Cleans (135/95 lbs)6 Push-Ups9 Air Squats-Rest 1:00 b/t sets- STRENGTH Up to 4 Rounds 10 Barbell Bench Press @ moderate weight – maintain quality10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality15 Flat Bench DB Chest Fly@ light weight – maintain control and quality12 DB Preacher Curl (each side)@ light weight – maintain qualityRead more

STRENGTH Strict Press & Push Press 3-2-1-1-13 Strict Press & 3 Push Press @ 60%2 Strict Press & 2 Push Press @ 70%1 Strict Press & 1 Push Press @ 80%, then building for last two sets CONDITIONING Joey aka Dr. Drake Ramoray6 Sets:10 Deadlifts (275/185)10 Burpee Box Jump Overs (24/20)-Rest 1 min b/t sets- WELLNESS WEDNESDAY 𝐌𝐨𝐝𝐞𝐫𝐚𝐭𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 (𝟑𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 𝐩𝐞𝐫 𝐝𝐚𝐲 𝟓 𝐝𝐚𝐲𝐬 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤) 𝐜𝐚𝐧 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐞𝐱𝐩𝐞𝐜𝐭𝐚𝐧𝐜𝐲 𝐛𝐲 𝟓 𝐲𝐞𝐚𝐫𝐬. Here are a few ways to get moving for 30-minutes per day:✅ Go for a walk (and listen to an audiobook)✅ Go on a bike ride (and listen to your favorite music)✅ Take a hike with friends and connect✅ Go for a jog to clear your head✅ Play sports (with your kids and enjoy some family time)✅ Start a garden (and enjoy fresh produce) 𝑯𝒐𝒘 𝒅𝒐 𝒚𝒐𝒖 𝒔𝒕𝒂𝒚 𝒂𝒄𝒕𝒊𝒗𝒆 𝒐𝒖𝒕𝒔𝒊𝒅𝒆 𝒕𝒉𝒆 𝒈𝒚𝒎?Read more

STRENGTH Power Snatch + Snatch 3-2-2-22 Power Snatch + 1 Snatch @ 80%1 Power Snatch + 1 Snatch @ 90%1 Power Snatch + 1 Snatch @ 95%1 Power Snatch + 1 Snatch @ 1RM CONDITIONING Chandler Bing40/32 Cal Bike42-30-18Wall Balls (20/14)Toes to Bar40/32 Cal Bike*sub 50/40 cal row or 500m runRead more

STRENGTH Deadlifts 5-3-1-1-1, starting at 75% and ending with 1RM CONDITIONING Ross and RachelAMRAP 9 Minutes3-6-9-12….Overhead Squat (115/75)*30 Double Unders after each set of Overhead SquatsRead more