Announcement: Thanksgiving Schedule: Wednesday: No 6:30PM Class Thursday to Sunday: Open Gym 9AM-12PM We will have “HERO WODs” posted for the 4-Day weekend Warm-up: Coaches Choice Prep: Double Unders DB Hang C&J Farmer Carry Workout: 100-80-60-40-20 Double Under 50-40-30-20-10 DB Hang C&J **After each round 1-Indoor Lap Farmer Carry w/(2x) KB** Rx’d: 35#/20# Single DB 53#/35# … Read more

Announcement: Thanksgiving Schedule: Wednesday: No 6:30PM Class Thursday to Sunday: Open Gym 9AM-12PM We will have “HERO WODs” posted for the 4-Day weekend Warm-up: Coaches Choice Strength: Complex: 5 Front Squats+ 10 Back Squats 4 Total Working Sets, all done at 50% of Front Squat Max. Conditioning: AMRAP 15min 20/15 Cal Row 25 Wall Balls 30 … Read more

Open Gym: 9AM – 12PM Saturday: AMRAP 20min 1 Round of “The Chief” 200m Run 2 Rounds of “The Chief” 200m Run 3 Rounds of “The Chief” 200m Run … [Continue to Add 1 Round of “The Chief”] 1 Round of “The Chief”: 3 Power Cleans, 135#/95# 6 Push-ups 9 Air Squats Sunday: “Nicole” AMRAP … Read more

Warm-up: Coaches Choice Strength: Hang Power Snatch Build to a moderate/heavy 1Rep Use rep sequence: 4-3-2-1-1-1… “Rx’d+”: Hang Squat Snatch Conditioning: AMRAP 12min 25 Double Unders 9 Toes to Bar 25 Double Unders 9 Hang Power Snatch Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: Hang Squat Snatch, 95#/65# Modify Double Unders with 35 Single Unders

Warm-up: Coaches Choice Strength: Shoulder Press Build to a heavy 1Rep Use rep sequence: 4-3-2-1-1-1… Conditioning: 5 Rounds 200m Run 20/15 Cal Row 9 Shoulder Press Rx’d: 75#/55# Barbell Rx’d(m): 95#/65# Rx’d+: Run with 50#/35# Sand Bag 15/12 Cal Ski Erg Equal Rep HSPU’s Some of you were inquiring about CFLW 1.0 and the pull-up … Read more

Warm-up: Coaches Choice Prep: Burpee Box Jump Over Power Cleans -build to each of your workout weights Workout: AMRAP 4min 27/21 Cal Row 21 Power Cleans 15 Burpee Box Jump Overs Rest 4min AMRAP 4min 27/21 Cal Row 21 Power Cleans 15 Burpee Box Jump Overs Rest 4min AMRAP 4min 27/21 Cal Row 21 Power … Read more

Warm-up: Coaches Choice Prep: Thrusters Overhead Squats Front Squats Workout: AMRAP 20min 400m Run 15 Thrusters 15 Pull-ups 400m Run 15 OHS 15 Toes to Bar 400m Run 15 Front Squats 15 Pull-ups Rx’d: 75#/55# Rx’d+: 95#/65# Strict Pull-ups (10) or Bar Muscle-ups (7) or Chest to Bar Pull-ups (15) **Modify OHS with Back Squat**  … Read more

As C19 re-surges, it is clear that things could be headed toward another Stay at Home order from the State. This time –  We. Will. Be. Prepared! I want you laser focused on training when/if the lockdown occurs. I saw too many people completely fall off the wagon and give up on their health last … Read more

Warm-up: Coaches Choice Prep: Single Arm DB Hang C&J DB Reverse Lunge Deadlift: 1-2sets of 3-4reps building to your workout weight **The goal is to choose weights that allows you to complete at least 1 round** Workout: AMRAP 15min 75/50 Cal Row 50 DB Hang C&J 50 DB Reverse Lunge 50 Deadlifts Rx’d: 35#/20# Single … Read more

Announcement: Thanksgiving Schedule: Wednesday: No 6:30PM Class Thursday: Open Gym 9AM-12PM Friday: Open Gym 9AM-12PM Saturday: Open Gym 9AM-12PM Sunday: Open Gym 9AM-12PM We will have “HERO WODs” posted for the 4-Day weekend Open Gym: 9AM – 12PM Saturday: For Time: 400m Run, 40 Wall Balls 400m Run, 40 Power Snatch 400m Run, 40 Pull-ups … Read more

Warm-up: Coaches Choice Strength: 1) Shoulder Press 3-3-3 2) Push Press 2-2-2 3) Push Jerk (or Split) 1-1-1 Notes: Build to a moderate/heavy  3rep, 2rep, 1rep for each movement. Ideally the last set of Shoulder Press should lead into your first set of Push Press. Likewise, last set of Push Press will lead into first … Read more

Warm-up: Coaches Choice Workout: AMRAP 25min 750m Row 1-Lap Walking Lunge 35 RKB Swings 2-Laps Farmer Carry Rx’d: 53#/35# KB(s) (Swings and Carry) Rx’d+: 70#/53# KB(s) (Swings and Carry) Notes: If needed use (2x) DB of equal weight for Farmer Carry

Warm-up: Coaches Choice Workout: Veterans Day WOD “1775” 4 Rounds 17 Burpee Pull-ups 75 Squats Rx’d+: 20#/14# Weight Vest Last done 11.11.19 Modified version: 4 Rounds 10 Burpee Pull-ups 50 Squats 1775 “The U.S. Army was founded in 1775, when the Continental Congress authorized enlistment of expert riflemen to serve the United Colonies for one … Read more

Warm-up: Coaches Choice Strength: Squat Clean Build to a moderate/heavy single Use rep sequence: 4-3-2-1-1-1… Conditioning: AMRAP 12min 18/12 Cal Row 12 Weighted Sit-ups 6 Squat Cleans Weight: 65% from above Sit-up Weight: Rx’d: 35#/20# DB Rx’d+: 50#/35# Tasty Tuesday: We have over 140 recipes to choose from. Click HERE to start eating better today!

Warm-up: Coaches Choice Prep: Wall Balls DB Power Snatch Box Jump Toes to Bar Workout: 5 Rounds 21 Wall Balls 18 Alt. DB Power Snatch 15 Box Jumps 12 Toes to Bar Rx’d: 20#/14# WB 35#/20# DB 24″/20″ Box Jump Rx’d+: 50#/35# DB Mindset Monday:

Open Gym: 9AM to 12PM Saturday: [0:00 – 10:00
] 1 Mile Run Max Clean and Jerks (135/95) [10:00 – 13:00
] Rest [13:00 – 20:00
] 800 Meter Run Max Power Snatches (115/85) [20:00 – 23:00
] Rest [23:00 – 27:00
] 400 Meter Run Max Thrusters (95/65) Sunday: 5 Rounds For Time: 27/21 Calorie Assault Bike 21 Russian … Read more

Warm-up: Coaches Choice Workout: [Teams of 2] 1500m-1000m-750m-500m Row 150-150-150-150 Double Under 40-30-20-10 Burpee Pull-ups 35min Time Limit Rx’d+: (x2) Meters on Bike 30-20-15-10 Burpee Bar Muscle-ups 1:1 Single-unders Notes: How To: 1500m/150/40, 1000m/150/30, 750m/150/20…. Each athlete will have their own Rower, Rope, and Pull-up bar Athletes will divvy reps as needed while keeping distanced. Strategy: 150-250m … Read more

Warm-up: Coaches Choice Strength: Push/Pull 1a) Floor Press 10-10-10-10 Warm-up with 10xbar first 1b) DB Bent Over Row 8ea-8ea-8ea-8ea Conditioning: AMRAP 12min 10 Strict Press 15 Toes to Bar 200m Run Rx’d: 75#/55# Rx’d+: Equal Rep HSPU

Warm-up: Coaches Choice Strength: Over Head Squat 3-3-3-3-3 Build to a moderate/heavy 3Rep From the rack **If member of the tight/bad shoulder club, modify with Front Squats** Conditioning: AMRAP 12min 400m Run 15 OHS 15 Pull-ups Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Chest to Bar Pull-ups(15) or Bar Muscle-ups(7) **If member of the tight/bad shoulder … Read more

Warm-up: Coaches Choice Prep: Box Jump Deadlift 2-3sets of 3-4reps building to your workout weight KB Swing Workout: For Time: 30-20-10 Deadlift Box Jump Directly into… 10-20-30 KB Swing Cal Row Rx’d: 95#/65# DL 53#/35# KB Rx’d(m): 135#/95# DL Rx’d+: 185#/135# DL 70#/53# KB Tasty Tuesday: We have over 140 recipes to choose from. Click … Read more

Warm-up: Coaches Choice Prep: Power Snatch 2-3sets of 3-4reps building to your workout weight Conditioning: 5 Rounds: on the 4min mark 25/18 Cal Row 10 Lateral Burpees 5 Power Snatch Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# 20/15 Cal Bike Mindset Monday: Law of Attraction: The law of attraction is a law of nature. It is … Read more

9AM-12PM: Open Gym Saturday: 21-15-9 Front Squat 42-30-18 DB Power Snatch [800m Run after each round] Rx’d: 95#/65# FS 35#/20# DB Rx’d(m): 115#/85# Rx’d+: 135#/95# 50#/35# Sunday: AMRAP 20min 10 Burpee Pull-ups 25/18 Cal Row 40 AbMat Sit-ups Rx’d+: 5 Burpee Bar Muscle-ups 20 GHD Sit-ups

Warm-up: Coaches Choice Strength: Power Clean Push Jerk (C&J) Build to a moderate/heavy single Use rep sequence: 4-3-2-1-1-1… Conditioning: 15-12-9 Burpee Box Jumps C&J Rx’d: 24″/20″ Box 95#/65# Barbell Rx’d(m): 115#/85# Rx’d+: 135#/95#

Warm-up: Coaches Choice Workout: AMRAP 5min 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1min AMRAP 5min 5 Strict Pull-ups 10 Push-ups 15 Med Ball Jump Squats (20#/14#) Rest 1min AMRAP 5min 5 Burpee Pull-ups 10 Push-ups 15 In-place Lunges, 1=1 Rx’d+: 1st AMRAP: As Written 2nd AMRAP: “Mary” 5 HSPU 10 Pistol 15 Pull-ups … Read more

Warm-up: Coaches Choice Strength: Sumo Deadlift 3-3-3-3-3, ascending Conditioning: AMRAP 15min 60 Double-unders 25/18 Cal Row 15 (2x) KB Deadlift Rx’d: 53#/35# KB’s Rx’d+: 70#/53# KB’s 20/15 Cal Assault Bike Notes: 1.5 Single-unders (90) If needed, use equal-ish weight with DB’s

Tasty Tuesday: We have over 140 recipes to choose from. Click HERE to start eating better today! Warm-up: Coaches Choice Strength: Back Squat 5-5-5, ascending Warm-up with 10x Bar than 1 acclimation of 5 (set if needed) Prep: KB Swing Conditioning: 21-15-9 KB Swings Burpees Directly Into… 1000m Row   53#/35# KB

Warm-up: Coaches Choice Prep: Wall Ball Hang Power Snatch Box Jump Over Head Squat Workout: AMRAP 20min 20 Wall Balls 20 Hang Power Snatch 20 Box Jumps 20 OHS 20/15 Cal Row 20#/14# Wall Ball 75#/55# Barbell 24″/20″ Box Modify OHS with Front Squat Mindset Monday: The No Complaining Rule: The no complaining rule says … Read more

Open Gym: 9AM – 12PM Saturday: 3 Rounds For Time: 800m Run 6 Rounds of “The Chief” 1 Round of “The Chief”: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Sunday: For Time: 15 Burpee DB Deadlifts 750m Row 12 Burpee DB Deadlifts 600m Row 9 Burpee DB Deadlifts 450m Row 6 Burpee DB … Read more

“Fright Gone Bad!” **Halloween Workout** Saturday, Oct. 31st, 9am-12pm 1 Spots Left! Click HERE to sign-up NOW! Warm-up: Coaches Choice Strength: Push Press 3-3-3-3-3 Take 12min to build to a moderate – heavy 3rep Conditioning: AMRAP 12min 3-6-9-12… Push Press Toes to Bar Cal Row Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Equal Call Assault Bike

“Fright Gone Bad!” **Halloween Workout** Saturday, Oct. 31st, 9am-12pm 2 Spots Left! Click HERE to sign-up NOW! Warm-up: Coaches Choice Prep: Double-unders Ab-Mat Sit-ups Push-ups Workout: AMRAP 30min 400m Run 3 Rounds 50 Double-unders 25 Ab-Mat Sit-ups 15 Push-ups x1.5 Single-unders Rx’d+: Run w/Sand Bag, 50#/35# 15 Weighted Sit-ups, 50#/35# 15 Ring Push-ups

“Fright Gone Bad!” **Halloween Workout** Saturday, Oct. 31st, 9am-12pm Click HERE to sign-up NOW! Warm-up: Coaches Choice Strength: Pick a complex (based on skill-set) and work to a heavy single over 5-6sets Complex A: High Hang Power Snatch + Low Hang Power Snatch + Power Snatch -OR- Complex B: Squat Snatch+ Low Hang Squat Snatch+ Over … Read more