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Workout of the Day Just one class at 9 am today, with open gym from 10-11! Workout of the Day: AMRAP in 25 minutes: 500 meter run 40 thrusters 30 sit ups Choose an extremely light weight for your thrusters; you should be able to complete the 40 reps in 2 or 3 sets without […]

Workout of the Day AMRAP in 21 minutes: 20 alternating dumbbell power snatches 50 double unders Every 7 minutes, including at the start of the workout, complete a 1,000 meter run Grab a dumbbell that you’re comfortable snatching for consistent sets of 10 in a longer workout. Scale the jump rope volume and difficulty so […]

Workout of the Day 6 rounds, 2 minutes on, 1 minute off: 8 lateral burpees 6 deadlifts 4 front squats Happy Birthday, Coach Christine! Start with the burpees each 2 minute interval, and add up your rounds and reps from each interval at the end of the workout. Scale the barbell weight to one that […]

Skill 6 rounds: 15 second ring support OR 3 banded low ring muscle ups (no dip) 20 second L-sit 20 second arch hold Rest about a minute between rounds We’re getting a little extra core and shoulder work in on top of some optional muscle up practice today. If you found a muscle up drill […]

Skill 7 sets of 4 strict pull ups Banded, unassisted, or weighted Rest about a minute between sets Keep the same weight on today’s 7×4 that you did for last week’s 10×3. You could even consider adding another 2.5 to 5 pounds if that was easy for you. Make sure you leave room to grow […]

Skill 6 sets of deadlift: 2 tempo plus 2 regular Tempo: fast up, 3 second hold, 3 second descent, touch and go Target ~75% Be dilligent about your tempo for the first two reps of each set, then drop the tempo and finish with 2 regular reps. Feel free to push past 75%, but save […]

Skill Every 45 seconds for 10 rounds: Hang power snatch Power snatch Focus on full extension on the hang power snatch, and then keep that same degree of extension on the power snatch from the floor on rep two. You have a short interval and a lot of hang power snatches in the workout, so […]

Skill 7 sets of 4 strict ring dips Banded, unassisted, or weighted Rest about a minute between sets Keep the same weight on today’s 7×4 that you did for last week’s 10×3. You could even consider adding another 2.5 to 5 pounds if that was easy for you. Make sure you leave room to grow […]

Workout of the Day 3 rounds for time: 400 meter run 21 kettlebell swings 12 kipping pull ups 20 minute time cap This is a classic benchmark workout, and we do variations of it every couple of weeks. You get to tackle the real thing today, so push the pace on the runs and hang […]

Workout of the Day 1 minute of burpees 1 minute of weighted step ups (one dumbbell) 1 minute of devil presses 1 minute of rest Then 2 minutes of each Then 3 minutes of each This is about 20 minutes of tough work, so save some gas in the tank for the later rounds; half […]