Daily WOD

  Intermediate Strength: 5 Rounds – 5 Deadlifts 5 Pull-ups Muscular Endurance: 5 Rounds – 5 Alternating presses / side 5 Alternating single leg hip bridges / side 5 Alternating dumbbell chest presses / side Metabolic Conditioning: 2 Rounds: 6 Min AMRAP – Cone slalom x... READ MORE

  Intermediate Clean warm up: 2 Rounds: 10 Clean deadlifts 5 Strict high pulls 5 Hip drive high pulls 5 Robotic muscle cleans 5 Muscle cleans 5 Power cleans 10 Front squats Strength: Squat – 5 x 5 @ 60% Muscular Endurance: EMOM for 12 Minutes – Odds: 5 Power cleans @... READ MORE

  Intermediate Strength: 5 Rounds – 5 One arm rows / side 5 Supinated pull-ups Chipper: 100 Wall climbers 90 Jumping jacks 80 Sit-ups 70 High knees 60 Kettlebell swings 50 Box jump-overs 40 TRX push-ups 30 Med ball slams 20 Leg hops 10 Burpees Beginner Strength: 5 Rounds – 5... READ MORE

Registration Now Open ———->Non-Members Click Here<———- ———->Members Click Here<———- Everyone knows that the two key ingredients required to get shredded – or simply to lose body fat –... READ MORE

  Intermediate Strength: Barbell step-ups – 6 x 3 / side Muscular Endurance: 4 Rounds – 6 Single arm presses / side 6 Single arm deadlifts / side 6 Single arm inverted rows / side Metabolic Conditioning: 8 Rounds – 6 Burpees 10 Battle rope slams 12 Flutter kicks / side... READ MORE

  Intermediate Strength: One arm snatch – 2 x 5 / side 2 x 4 / side 2 x 3 / side 2 x 2 / side Muscular Endurance: Complete the following every 2 minutes for 10 min: 6 Dips 6 Chin-ups 6 Weighted hip bridges Metabolic Conditioning: Sprint intervals – 30 second intervals:... READ MORE

  Intermediate Strength: 6 Rounds– 3 Front squats 3 Pull-ups Muscular Endurance: Bar hang x ALAP (as long as possible) 5 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Hollow body x 30 sec Bar Hang x ALAP Metabolic Conditioning: Buy in: 20 supinated barbell rows 15 Min... READ MORE

  Intermediate Benchmark Workout: Linda 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlift @ 1.5 x bodyweight Floor press @ 1 x bodyweight Clean @ .75 x bodyweight *For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean would be... READ MORE

  Intermediate Strength: Squat – 3 x 10 @ 35 – 45 % Chipper: 100 Double unders 90 Kettlebell Russian twists 80 High knees 70 Squat thrusts 60 Tuck jumps 50 Dumbbell cleans 40 Pull-ups 30 Pistols (15/side) 20 Toes to bar 10 Broad jump room lengths (30 ft = 1) Beginner... READ MORE