Workout WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls 20/14 75 Toe To Bar -20:00 Hard Cap- *Work can be completed in any order and broken up by […]

STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift* *Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! WORKOUT AMRAP x 10 MINUTES Row 300m 7 […]

STRENGTH ON A 20:00 RUNNING CLOCK… Build to 1RM Snatch* *Power or Squat, Athlete Choice WORKOUT ON 7:00 RUNNING CLOCK… 50/40 Cal Bike Max Power Snatch 95/65 Rx+ 135/95 OPTIONAL […]

Skill EMOM x 10 MINUTES MIN 1 – 3-5 Reps of Gymnastic Goat* MIN 2 – :45 Single, Double, or Triple Under Practice *Gymnastic Goat should be any movement that […]

Strength EMOM X 14 MINUTES MIN 1 – 7 Tempo Strict Press (1 second at top, 3 sec descent) MIN 2 – 14 DB Suitcase Reverse Lunge (Moderate) *Increase weight […]

We are excited to announce two new additions to our program. In an effort to reach more employees we will be adding a 30 minute class (HF30) and a 45 minute […]

Skill ON A 10:00 RUNNING CLOCK… Skill Prep for Workout Workout WZA ONLINE QUALIFIER — Week 1 AMRAP x 16 MINUTES 40 Alt. DB Snatch 35/20 40 Pull-ups 30 DB […]

STRENGTH EMOM  for 12 MINUTES MIN 1 – 12 DBL DB Bicep Curls MIN 2 – 6/6 DB Bulgarian Split Squats RECOVERY WORKOUT AMRAP x 12 MINUTES 8 Up Downs 12 […]

STRENGTH 5-5-3-3-1-1 Back Squat -Rest at Least 2:00 b/t Sets- 5-5…Moderate 3-3…Moderate-Heavy 1-1…Moderate-Heavy+ WORKOUT AMRAP x 9 MINUTES 100m Run 5 Hang Power Clean 95/65 7 Front Squats 95/65  

Workout FOR TIME 1000m Row Immediately into… 3 ROUNDS 10 Single DB Burpees 50/35 20 SA OH DB Lunge** 40 Double Unders *For the burpees, perform 5 with the DB […]