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Workout of the DayAMRAP in 20 minutes, with a partner:20 overhead lunges with a single dumbbell20/15 calories (bike, ski, or row) One partner completes a full round of lunges and calories while the other partner rests, then switch. Pick a dumbbell weight that lets you finish in two sets at most. The lunges are supposed […]

Skill15 minutes to work up to a heavy power snatch or squat snatch You’ll be off the timer today, with plenty of time to practice snatching. Get heavy if you’re comfortable with the movement, or keep it light and focus on technique progressions if you’re newer. Workout of the DayAMRAP in 15 minutes:3-6-9-12-15-18-21… etcDeadliftLateral Burpee […]

Holiday HoursThe gym will be closed today (Monday), and back to normal hours tomorrow (Tuesday).

Holiday HoursThe gym will be closed today (Sunday) and tomorrow (Monday).We will be back to normal hours on Tuesday. Merry Christmas!

Workout of the Day7 rounds:2 minutes to complete:14 wall balls7 hang power cleansMax calories in the remaining time (row, bike, or ski)2 minutes of rest between each round Your score on this workout is the sum of all of your calories accumulated on your machine; the wall balls and hang power cleans are just a […]

SkillStrict Press5 reps at 65%3 reps at 75%Max reps at 85% This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it. Workout of the DayAMRAP in 15 minutes with […]

SkiEMOM for 8 minutes:Hang power snatchOverhead squatSquat snatch Use the overhead squat to gauge your target depth for the squat snatch; you should be keeping your range of motion within a stable and strong range. If you feel like you’re straining hard through the shoulders to maintain position and stability, then you are almost certainly […]

SkillDeadlift5 reps at 65%3 reps at 75%Max reps at 85% This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it. Workout of the Day4 rounds:1 minute of calories (row, […]

SkillEvery 90 seconds for 7 rounds:One set of kipping toes to barOnce you finish your toe to bar set, practice handstand work until the next interval rolls around. standard: 10-20 seconds of handstand hold against the wallrx: 10-20 seconds of freestanding handstand holdsport: 10-30 foot handstand walk Workout of the DayAMRAP in 12 minutes:3-6-9-12-15-18…Clean and […]

SkillFront Squat5 reps at 65%3 reps at 75%Max reps at 85% This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it. Workout of the DayAMRAP in 15 minutes:10 weighted […]