Front Squat, Chest to Bar Pull Ups, Power Snatch, Bar Hops, Run, Clean and Jerk

Oly Class at 5:30 tonight!

0-10 minutes
9-6-3

Front Squat 185/135 (from the ground)
Chest to Bar Pull Ups

10-20 minutes
21-15-9

Power Snatch 95/65
Bar Hops x 2

20-30 minutes
1 mile Run
Max reps Clean and Jerk 135/95

 

Sled Sprint, Bear Crawl

Join us in supporting Lena in her efforts to fight Crohn's Disease. Contact Kate to donate to the cause, and join us TOMORROW for "Lena's WOD." 

10 Rounds (each for time)
20 Meter Sled Sprint (25/0)
20 Meter Bear Crawl
1 minute rest between each round

Mobility 

Bent Over Row, Strict Pull Ups, Front Squats, Russian Twists

Summer Teens Program starts next Monday, choose between classes at 9 or 10am. Space is limited! Click here to register.

Oly Class is tonight at 5:30!

10 minutes to find
Heavy 10 rep Bent Over Row
then, 2x10 @ 95 and 90%

5 Rounds
:30 work, :30 rest
Strict Pull Ups (or ring rows)
Front Squats 95/65
Russian Twists 45/25

Score is # of total reps 

Thruster 4RM, Cleans, Deadlifts, Walking Lunges

Beast Academy for kids ages 3-11 starts today! Classes are 9 or 10am MWF. Register here, or talk to a trainer to get your child signed up for this amazing program!

Thruster
15 min to find 4 RM

5 rounds
5 Cleans 185/135
10 Deadlifts 185/135
20 Walking Lunges


 

Bench Press 4RM, Run, Pull Ups, Push Ups, Squats

Registration is now open for our summer programs! Register your kids and teens in our Kids' Summer Program, MWF 9 or 10am, starting June 1. We are also offering week-long summer camps starting in June. We have camps for women, moms and daughters, and even a football program for young men. Ask a trainer for details.

Bench Press
12 min to find 4 rep max
then, 2x4 @95 and 90%

400 m Run
10 Rounds
5 Pull Ups
10 Push Ups
15 Squats
400 m Run

 

Row, Double Unders, Plank

Registration is now open for our summer programs! Register your kids and teens in our Kids' Summer Program, MWF 9 or 10am, starting June 1. We are also offering week-long summer camps starting in June. We have camps for women, moms and daughters, and even a football program for young men. Ask a trainer for details.

3 Rounds
1 min Row (cal)
1 min Double Unders
1 min Row
1 min RKB 70/53
1 min Row
1 min Plank
1 min Rest

Tire Flips, Run, Sled Push, Zurcher Carry

Pre-registration is now open for our Summer Teens Program. Space is limited! For details and to sign up click here.

3 Rounds each for time
15 Tire Flips
400 M Run
40 M Sled Push 90/45
20 M Zercher Carry 155/105

rest 2-3 min bewteen rounds

Push Press 6RM, Thrusters, Pull Ups, Chest to Bar Pull Ups

Pre-registration is now open for our Summer Teens Program. Space is limited! For details and to sign up click here.

Oly Class is tonight at 5:30!

Push Press
12 min to find 6 rep max

0-10 mins

15-12-9
Thrusters 95/65
Pull Ups

At 10 minutes, for time
9-7-5
Thrusters 115/75
Chest to Bar Pull Ups

 

Run, GTO, Bar Facing Burpees, Deadlifts

Pre-registration is now open for our Summer Teens Program. Space is limited! For details and to sign up click here.

Yoga class "For the Stiffer Athlete" will be tonight at 6:30!


4 rounds
400 M Run
5 Ground to Overhead 135/95
10 Bar Facing Burpees
15 Deadlifts 135/95

 

Front Squat 6RM, Wallballs, Toes to Bar, Jump Rope

Pre-registration is now open for our Summer Teens Program. Space is limited! For details and to sign up click here.

Yoga tomorrow night, 6:30. Farrah will be focusing on yoga for the "Stiffer Athlete." Sign up for your spot on the sheet on the whiteboard.

Front Squat
15 min to find 6 rep max

Alternate
10-9-8-7-6-5-4-3-2-1 Wallballs
1-2-3-4-5-6-7-8-9-10 Toes to Bar
*have to complete 150 Double Unders anywhere you want

Accessory Work
4x10 Bent Over Rows

Run, Push Ups, Run, Sit Ups, Ring Rows, Burpees

Pre-registration is now open for our Summer Teens Program! Space is limited. For details, and to sign up click here.

Oly Class starts at 8am. Bring your friends and family to our FREE 9am class!

800 M Run
50 Push Ups
600 M Run
50 Sit Ups
400 M Run
50 Ring Rows
200 M Run
50 Burpees


Clean, Double Under, Deadlift, Box Jump, Bear Crawl

Pre-registration is now open for our Summer Teens Program! Space is limited! For details, and to sign up, click here.

"Carse"
21-18-15-12-9-6-3

Cleans 95/65
Double Unders
Deadlifts 185/135
Box Jumps 24/20
Begin each round with a 50 meter Bear Crawl