WARM UP Coach’s Stretch Squat Mobility 5 AMRAP 6 Seated Z Press 8 Bird Dogs 6 Cossack Squat 4 scap pull ups + 4 Knees to chest S/S...

Box Announcements: Attention AETNA members! You can now use the check-in kiosk at the front desk to sign-in! No more papers! If there...

Box Announcements: 1. The Biggest Loser Challenge is coming to an end next week! If you signed up and bought in, don't forget the final...

Snatch 1 snatch pull 1 power snatch 1 squat snatch 6x1 @65/70% of snatch Clean 1 clean pull 1 power clean 1 squat clean 6x1 @65/70% of...

WARM UP Coach Stretch: Hamstring Stretch / Chest & Shoulder mobility 2 RDS 6 Barbell Kang Squat 6 Scapular Pull Up + 3 Kipping Pulls Ups...

WARM UP Coach Stretch: Hip Openner / T-Spine Rotations 2 RDS 6 cal Bike/Row 6 Bird Dogs 6 Pause Air Squats 6 Sumo Inch worm Push Ups S/S...

Snatch 1 hang snatch pull + 2 hang snatch (squat) 3x1@80% 2x1@85% Cleans 1 hang clean pull + 2 hang power clean+ 2 split jerk 3x1@80%...

WARM UP 2 RDS 10 Hip Hinge 5 L/R DB Shoulder Press 10 Air Squat 10 Alt. V-Ups 100m Run S/S Push - Pull Work 3 Sets 5 Push Press 5 Barbell...

WARM UP Coach Stretch Shoulder & Chest Mobility 2 RDS 6 PVC OHS 8 Ring rows 6 Burpee Broad Jump 8 Snatch Grip BTN Shoulder Press S/S...

WARM UP Coach Stretch Wrist and Hip Mobility 2 RDS 100m run 8 Alt Box Step Up 6 Alt T2B 8 Air Squat 6 Front Plate Raise S/S 3 Sets 6 per...

Today we honor and thank all those who have served our country in times of war or peace. To commemorate this day, join us for the HERO...

Snatch 1 squat snatch + 2 hang power 4x1 @75% of snatch Clean 1 power clean + 2 hang squat clean 4x1 @75% of power clean Snatch grip DL...

WARM UP 6 AMRAP 30s Bike/ Row 4 L/R Upright Row 8 Med Ball Clean 6 Push Up with alt Toe Tap 8 Power Jacks S/S Clean Technique - Complex 6...

WARM UP 3 ROUNDS 10 Plank Shoulder Taps 8 Lateral Box Step Overs 5 L/R DB Shoulder Press 100m Run S/S 5x6 Tempo Front Squat 3-1-0-1...

Snatch 1 snatch pull + 2 hang snatch (squat) 5x1 @75 Cleans 1 clean pull + 2 hang power clean+ 2 split jerk 4x1 @75% Do not go over your...

WARM UP Pull-Up Warm Up then 2 RDS: 100m Run 3 PVC OHS + 3 PVC Snatch Balance 6 Hollow Rocks 6 Alt. Dead Bugs 4 Cobra Burpees S/S...

WARM UP 3 RDS 30s DU/SU 6 Sumo inch worm to push up 2 wall walks + 10s wall facing HS hold 8 air squat 8 Straight Leg KB Deadlifts S/S in...

WARM UP Overhead Squat/Shoulder Mobility 3 ROUNDS 6 PVC snatch balance 5 kip swing + 3 pull up 6 bird dogs 3 Burpee Broad Jump 100m Run...

Snatch 1 squat snatch + 2 hang power 5x1 @70% of snatch Clean 1 power clean + 2 hang squat clean 5x1@70% of power clean Snatch grip DL...

WARM UP 5 AMRAP 30s Bike or Row 10 Hollow Rocks 8 Med Ball Clean 6 SA DB Z-Press (seatetd) S/S 4x8 Supinated Barbell Row *movement demo...