- CONDITIONING - Bike Intervals EMOM x 8: 1. :45 sec Max Cal Echo Bike 2. Rest *Goal = keep RPMs well above 71 for men & 61 for women. *Score = Total cals - [...]

- STRENGTH - 7 sets of: 2 Push Press + 3 Push Jerk @ RPE 5.5-6.5 *Focus on driving through legs as much as possible. *Take your time. - WORKOUT OF THE DAY - For [...]

- STRENGTH - Back Squat For Quality: 4 @ RPE 6 4 @ RPE 6 4 @ RPE 6.5 4 @ RPE 7 4 @ RPE 7 *Perform 5 Seated High Box Jumps @ 30”/24” [...]

- WORKOUT OF THE DAY - “CHAD” IYKYK We now have rucksacks AND Sandbags so you know what time is it. Test your mental toughness today as we take on … Herowod: ‘CHAD” For Time: [...]

Happy Marathon weekend! Join us tonight for a special gym takeover featuring 2 special classes with Ten Thousand Co. Giveaways, clothing goodies and more! Sign up via push press Space is limited! - STRENGTH - [...]

- STRENGTH - Paused Front Squat 5 sets of 2 @ RPE 5-6.5 *2 second pause @ bottom *10 DB Glute Bridges after each set. - WORKOUT OF THE DAY - CrossFit Games 2010 – [...]

- CONDITIONING - Bike Intervals EMOM x 10: 1. :30 sec Max Cal Echo Bike 2. Rest *Goal = keep RPMs well above 75 for men & 65 for women. *Score = Total cals - [...]

- STRENGTH - 7 sets of: 3 Push Press + 2 Push Jerk @ RPE 5-6 *Focus on driving through legs as much as possible. *Take your time. - WORKOUT OF THE DAY - 4 [...]

- STRENGTH - Back Squat For Quality: 5 @ RPE 5.5 5 @ RPE 5.5 5 @ RPE 6 5 @ RPE 6.5 5 @ RPE 6.5 *Perform 5 High Box Jumps @ 30”/24” after [...]

- WORKOUT OF THE DAY - For Time: (In Teams of 2) 1K Run Together 150 Double Unders 75 Cal Echo Bike 150 Air Squats 75 Cal Echo Bike 150 Double Unders 1K Run Together [...]