Strength/Skill Back & Front Squat 2×4 75% WOD 4 Rounds for Time -15 Toes 2 Bar -15 Burpee  Box Jump Overs 24/20 I know I’ve been away but push yourself […]

Strength Snatch 60% 1 x 2 70% 1 x 2 75% 1 x2 80% 1 x 2 85% 1 x 1 WOD AMRAP 9: 9 Kettlebell Swings (53/35) 9 Burpees […]

Strength Squat 3 x 5 @ 75 % WOD 5 RFT: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds

 Barbell Conditioning : 10 Min EMOM 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95) WOD: For Time 400 Meter Run, 50 Wallballs (20/14) 400 Meter Run, […]

“There’s no secret formula. I lift heavy, work hard, and aim to be the best.” – Ronnie Coleman, eight-time Mr. Olympia Strength: Deadlift Warm up to a range between 90%-100% […]

WOD: Teams of 2: 600m Plate Run  (45/25) 100 Power Snatches  (75/55) 600m Plate Run  (45/25) 75 Power Snatches  (95/65) 600m Plate Run  (45/25) 50 Power Snatches  (115/80) 600m Plate […]

***TANK TOP THURSDAY!*** Skill/Strength: Snatch 2 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% WOD: 3 rounds 10 C2B Pull Ups 10 Front Squats  (155/100) 10 Burpees […]

There will be another order of “Chava Strong Xplode Fit Camp Shirts” that you can order in the gym in support of Coach Sal for his recent surgery. Shirts are […]

Barbell Conditioning: EMOM x 8 2 Power Cleans + 2 Front Squats + 2 Push Jerks (135/95) WOD: AMRAP 4 15 – 12 – 9 Wallballs  (20/14) Pull Ups Max […]