WORKOUTS

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Workout 03/02/21

Strength: 1RM floor press – 20’ to establish  Conditioning: 1-2-3-4-5-6-7-8-9-10 Strict pull ups 2-4-6-8-10-12-14-16-18-20 Push press 95/65 Accessories: 5×5 banded narrow grip bench press 3×8 weighted straight bar dips 3×15 deficit plyo push ups 1×100 band curls  4×30” hanging alt side crunches Cardio: 20’ AMRAP

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Workout 03/01/21

Strength: 8×3 back squat – @80% 1RM – Rest 30” between sets Conditioning: 20’ time cap “CrossFit Open 17.1” 10 alt DB snatch 50/35 15 burpee box jump overs 24”/20” 20 alt DB snatch 15 burpee box jump overs 30 alt DB snatch 15 burpee

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Workout 02/27/21

Teams of 2 150 Russian KBS 53/35 150 burpee box jump overs 150 cal bike 150 goblet squats  *Partition any way you and your partner decide

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Workout 02/26/21

Strength: Banded bench press  3×3 narrow grip 3×3 regular grip 3×3 wide grip – @70% 1RM bench press – Rest 30” between sets  1×8 wide grip top set (no bands) -70% 1RM on bar, will add 5lb each week made +20lb Week 4 Conditioning: For time:

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Workout 02/25/21

Strength: 1RM backsquat – 20’ to Establish  Conditioning: For time: 20-10-5 Deadlift 275/185 100-50-25 Double unders Accessories: 8×1 max height jumping reach 6×1 overhead squat 5x5ea SA front rack KB single leg bias box squat 4×15(ea) 3 foot position body weight calf raises   1×100 flutter

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Workout 02/24/21

“Active Recovery/Open Gym” 10 Sets 250m Easy Row Into 250m Fast Row Rest 1’ Core: 4 Rounds 15 Abmat Sit-up 15 V-ups 30 Bicycle Crunch 45’ Tall Plank

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Workout 02/23/21

Strength: 1RM Bench press – 20’ to establish  Conditioning: 12’ EMOM Ring push ups Handstand walk 40’ 1 legless rope climb Accessories: 5×5 push press  3×8 barbell JM press 1xME ring muscle ups or 3xME pull ups/ring rows followed by 3xME dips/ bench dips 1xME

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Workout 02/22/21

Strength: 8×3 back squat – @75% 1RM – Rest 30” between sets Conditioning: 5 rounds  25’ time cap 20 SA DB cluster 50/35 15 Toes to bar Accessories: 8×1 lateral box jump 3×15 goblet KB biker squat 4×12(6 each) dual KB front rack reverse lunges

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