What is Active Recovery?


Workout of the Day

A.) 30 mininute AMRAP

-50 single unders

-1 min Plank

-30 sit-ups

-20 air squats

-10 no push-up burpee

B.) Rom WOD


*stay light and work speed and precision.

A.) Muscle Snatch + Hang Power Snatch + Snatch Strict Press Behind Neck+ Snatch Drop: (3+3+3+3) x 3

B.) Snatch Pull + Snatch + Snatch Balance  (1+2+1) x 3, (1+1+1) x 2

C.) Power Clean + Push Jerk (2+2) x 4

Feng Shui All Day


Workout of the Day

For Time:

40 Burpee Buy-In

5 Rounds For Time:

8 Strict Pull-ups

8 DB Hang Power Snatch (50/35)

8 Strict Dips (H.R. Push Ups)

8 DB Hang Power Snatch - Left

20 Minute Time Cap


(15:00)Snatch: Heavy Single for the Day

(15:00)Clean and jerk: Heavy Single For the Day

(15:00) Back Squat: 5×3 (climbing)



Workout of the Day

Dynamic Bar Training

A.) 10-15x complete the following complex

Arch/hollow -> arch/pull down -> kipping pull up -> butterfly pull up

B.) 5-10x complete the following complexArch/hollow -> arch/pull down -> kipping CTB pull up -> butterfly’s was the CTB pull up* The key here is to focus on the action of pulling down on the bar before pulling in. If you can’t do the pull up or the butterfly then just practice the pull down.

C.) For Time

(30/20) Muscle Ups 

*20 Double on the minute

Programming Switch Up


I think we can all agree that our shoulders got a little stronger in the month of August. All thanks go to Coach Patrick! Patrick programmed the entire month of August and dedicated a lot of our time to developing shoulder endurance, cultivating your handstand, and seeing how hard you could push the pace! We enjoyed our Woman Crush Wednesday workouts, which allowed us to test/ retest our fitness. We had major improvements across the board. 

Now that August has come to an end, it's time to welcome new challenges. These challenges are brought to you by Coach El! Coach El has taken over the programming for the month of September. We can't wait for y'all to get a taste of what El has been brewing up. 

You're in for a treat! Let the September GAINZ commence! 

HEADS UP: We will begin our running program September 10th. A detailed outline will be released this week! 

 You probably think its all lifting.... think again!

You probably think its all lifting.... think again!

Workout of the Day

A.)3 sets for quality

8 dual KB FR RFESS 53/35/H

20 sec supinated Hanging L-hold

8 SL KB DL 70/53

rest 90 secs


B.) 20 Min movement Flow

10m Duck Walk

20 sec hollow hold

10 KB windmill/side

20 sec star plank/side

10m crab walk

20 sec superman