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SkillDeadlift 5 sets of 5 reps Shoot for about 75-80% of your one rep max across all 5 sets after warming up to your working weight. Workout of the Day3 rounds, each for time, starting every 6 minutes:20/15 calories (row, bike, or ski)15 clean and jerks Today’s workout has you doing three fast efforts. Each […]

Holiday HoursHappy New Year! The gym is closed today (Sunday) and will be back to regular hours tomorrow (Monday).

Workout of the DayA reminder that we’ll be closed tomorrow (Sunday) and back to regular hours on Monday! 5 rounds:1 minute of toes to bar30 seconds of drag rope double unders1 minute of squat cleans30 seconds of rest Your squat clean weight should be one at which the best strategy is steady singles. All three […]

Skill15 minutes to work up to a heavy clean and jerk Any style of clean and any style of jerk today! Just like Tuesday’s work, you’ll have lots of time to get heavy if you’d like, or stay light and practice technical progressions. Keep it pretty! Workout of the Day3 rounds, 5 minutes on, 1 […]

Skill10 minutes of handstand practice Just starting off? Try some wall walks or box shoulder stands! Getting comfy upside-down? Kick up into a handstand against the wall, or have your coach spot you freestanding! Strong on your hands and comfortable with a bail-out? Kick up freestanding on your own, and practice walks and cartwheels! Ex-gymnast? […]

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 […]