Article Of The Week:
Regional events announced:

Video Of The Week:
Soft tissue/mobilization work:

Nutrition Information Of The Week:
What are protein, carbs, fats, etc?

Click Here To Access Beyond The Whiteboard To Log S3 Workouts:


Warm Up:
5 Wall Squats
10 Russian KBS
10 Bar Kips
100 M OH Plate Walk
10 Bar Kips
10 Russian KBS
5 Wall Squats

A) Overhead Squats: 5X4-5 Reps
B) 3 Rounds:
In 1 Minute: 100 M Run+Max Effort KBS (Rx=2.0/1.5)/Rest 1 Minute
In 1 Minute: 100 M Run+Max Effort DB Thrusters (Rx=50/35)(T2=40/25)/Rest 1 Minute
In 1 Minute: 100 M Run+Max Effort Pullups (T2=Renegade Row No Pushups)/Rest 1 Minute

Tier 3:
A) Overhead Squat Practice+Technique
B) Same As T2

Cool Down:
1 Minute Lying Shoulder Rotation
1 Minute Pretzel
1 Minute Butterfly

Purpose: Strength/High Aerobic Power
Focus: OHS Continuation/Stay Moving The Entire Minute


Warm Up:
3 Rounds:
30 Double Unders Or Singles
5 KB Halos Each Direction
5 KB Goblet Squats

A) 3 Rounds (For Quality; NOT For Time)
3 TGU Right
3 TGU Left
:30 Ring Plank Hold
100 M Double KB Farmers Walk
B) 20 Minute AMRAP:
5 Squat Cleans (155/105)
10 T2B
20 Box Jumps (24/20)

Tier 2:
A) Same
B) 20 Minute AMRAP:
5 Power Clean
10 K2E
20 Box Jumps/Step Ups

Tier 3:
A) Same
B) 20 Minute AMRAP:
5 Hang Power Clean
10 Ab Mat Situps
15 Step Ups

Cool Down:
1 Minute Olympic Wall Squat
1 Minute Pigeon
1 Minute Foam Roll Mid Back

Purpose: Skill/Mixed Modal Capacity
Focus: Select Proper Tier Off Ability+Weight Lifting Capacity/Take Your Time On Squat Cleans; No Rush


Warm Up:
5 DB Push Press (Pause 2 Seconds In Dip Position)
:15 Dead Hang Hold
100 M Run
10 Scap Pulls
5 Push Ups

A) Push Press: 5X3-4 Reps
1 Legless Rope Climb OR 2 Rope Climbs OR 6-8 Ring Rows @ 20×1
-Rest 3 Minutes-
B) For Time:
800 M Run
60 Burpees
800 M Run

*20 Minute Cap

Tier 3:
A) Single Arm DB Strict Press: 4X8-10 Per Side
6-8 Ring Rows @ 20×1 Tempo
-Rest 2 Minutes-
B) 4 Rounds:
200 M Run
12 Burpees
-Rest 1 Minute Between Rounds-

Cool Down:
1 Minute LAX Ball To Pec
1 Minute Banded Lat Pull
1 Minute LAX Ball To Calf

Purpose: Strength/Muscular Endurance/Aerobic Capacity
Focus: Continue Push Press Cycle/Steady And Consistent (75-80%)/Do Not Blow Up On First 15-20 Burpees


Warm Up:
20 Downward Dog Calf Raises
10 Lunges Per Leg
150 M Row
40 Jumping Jacks
150 M Row
10 1/2 Burpees
20 Downward Dog Calf Raises

4 Rounds:
1000 M Row
100 Double Unders
-Rest 2 Minutes-

*40 Minute Time Cap

Tier 2:
4 Rounds:
1000 M Row
100 Singles+20 Box Step Ups
-Rest 2 Minutes-

Tier 3:
4 Rounds:
500 M Row
50 Singles
10 Step Ups
-Rest 2 Minutes-

Cool Down:
1 Minute KB Calf Smash
1 Minute LAX Ball Shoulder
1 Minute Runner’s Stretch

Purpose: Aerobic Development
Focus: Try To Maintain A Consistent Pace From Round To Round; Do Not Work Threshold Limit/Build Your Base


Warm Up:
2 Rounds:
5 Inchworms
5 Yoga Pushups
5 Grasshoppers/Side
5 Scorpion Twists/Side
5 Air Squats @ 30×1 Tempo

A) Back Squats:
4X6-8 Reps @ 30×1 Tempo; Rest 3 Minutes:
B) 10 Minute EMOM:
3-4 Strict HSPU/Kipping/Challenging Pushing Movement
C) 4XMax Effort L-Sit Hold; Rest 90 Seconds

Tier 2+3:
A) Back Squats/Box Squats: 4X6-8 Reps
B) 5X5-6 Cage Assisted Pushups @ 20×1 Tempo; Rest 1 Minute Between Sets
C) 4X1 Minute Max Effort Reps Ab Mat Situps; Rest 1 Minute

Cool Down:
1 Minute BB Quad Smash
1 Minute Banded Shoulder Sink
1 Minute Banded Hamstring Pull

Purpose: Strength/Core
Focus: Proper Squat/Deadlift Position, Mechanics, Positioning; Select Quality Pushing Movement On EMOM

Team WOD: 8:00+9:00+10:00 AM
Free Intro Class:11:00 AM
Foundations:12:00 PM

Foundations: 10:00 AM
Open Gym: 10:00-1:00 PM