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Strength: Dimel Deadlift 3×15 @ 35-40% of 1RM. Beginners should do standard Deadlift 5-5-5-5. Then, for two minutes: 7/7 DB Snatch (40/25lb) (Advanced should use 70/40k KBs) 15 Toes-to-bar [...]

Today marks our two year anniversary of being open! Whoo hoo! So come celebrate with us with a little… “Fight Gone Bad” Perform one minute of work at each station, move to the next station [...]

Strength: Front squat – 6×10 @ 40% of your 1 rep max at slow tempo. Practice staying tight all the way through the squat (four counts down, 0 count at bottom, 2 counts up, 0 at top). [...]

The Other Total 1 RM Clean 1 RM Bench 1 RM OHS Finisher: 800m sprint Mobility: Glute meat Lax ball smash hip capsule stretch 2000 2min ea.

Balls, Belles, & Burps (brought to you by CFNE) On the 2nd minute – for 10 rounds 10 Wall Ball (20,14lb) 10 KB Swing (24/16k) 10 Burpees If/when you don’t finish a round within [...]

Strength: Strict press – work to a heavy set of 3. Then, Push-press – work to a heavy set of 3. Then, “Tabata Some Stuff” Perform Tabata intervals of: Squat (resting at [...]

Bullseye (CFNE) 3 Rounds for time: 5 HSPU 10 C2B 15 Box Jump (30,24) 20 Burpee 25 Situps Beginner’s option: HS holds or more abmats under head, C2B with band, lower box jump Endurance WOD @ [...]

Strength: Jerk – work to heavy double Then AMRAP for 2 min-4 min-6min rounds with one minute rest between of: 3 Power clean (135/95lb) 6 Push-up 9 Squat Each round should start with Power Clean. [...]

Deadlift – 1 rep max Ticking Time Bomb (CFNE) For time: 50-40-30-20-10 Kettlebell Swing (24/16k) Double Unders Beginner’s lighter KB, 10 attempts each round then 2x single unders Advanced: Heavy [...]

Warm Up: Double Unders Strength: Snatch – drill 3 position – one snatch from high hang, one from above knee, one from floor For time: Front Squat and Burpee over bar ladder 10 FS (115lb/75lb) 1 [...]