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Warm-up & Mobility: 15 Minutes Strength: Squat – 20 min – working percentages off 3 RM already established – 5 reps @50%, 5 @60%, 5 @70%, 5 @80%, 3 @95% (use spotters!), 8 @70% [...]

Warm-up & Mobility: 15 Minutes Strength and Conditioning: Coaches’ Choice Click here to sign up for today’s class.  

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 5 reps each with increasing weight – 55%, 70%, 80%, 90% – working off your 3RM already established Conditioning: AMRAP 12 [...]

Warm-up & Mobility: 15 Minutes Strength: OTM 10 min @65-75% of 1RM – 1 Power Clean + 1 Hang Clean + 1 Thruster **If you don’t know your 1 RM, work to a challenging weight but a [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 20 min – working percentages off 3 RM already established – 5 reps @45%, 5@60%, 5@70%, 5@80%, 3@90% (USE SPOTTERS), 8@70 Conditioning: [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Marathon Monday” (RX is on) This WOD commemorates the Boston Marathon bombing of 2013. 5 rounds for time* of: 4 Clean and Jerk [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM for 10 min @ 70-80% of your 1 RM – 1 Power Snatch + 1 Snatch Balance (For beginner athletes the Snatch Balance is scaled to [...]

Warm-up & Mobility: 15 Minutes Strength: 15 Minutes to work to a heavy 3-rep Overhead Squat. If you are fried, work a light weight for skill. If you are mobility-challenged, perform 3 heavy [...]

Warm-up & Mobility: 15 Minutes Strength: Bench – 20 minutes to establish a 3RM – QUALITY over weight Conditioning: For max reps – 4 rounds – 1 min for each movement – 1 min [...]

Warm-up & Mobility: 15 Minutes Strength: 5×3 Hang Clean (from the knee) for 15 minutes – working at approx 75% of 1RM established last week. Rest approximately 2 minutes between [...]