And to think... 1️⃣ week ago 🗓️ You were all sweating it out on the competition floor! 🥵 Congrats to this strong group of F4D women...

Do you feel slow on the rower? Sluggish in your pulls? Inefficient? Interval work doesn't have to be hard, hard is a relative term 😈 but...

Give this one a try! 🎯 5 Rounds 12 Min AMRAP 🏋🏼‍♂️15 Hang Power Snatch (95/65#) 📦30 Box Jumps (24/20")

SUCCESSory work is a necessary part of your training. These offset squats are a great way to train your core and your ability to brace...

🏋🏼‍♀️Try tall snatches to improve your ability to get under the bar! We worked on these with Beth and she was able to improve her form...

🔎 To program for a micro level, you have to first start from a macro level. 🖼️ We lay out a multi week structure before diving into a...

We love seeing results from athletes putting in the work!! 👏🏼👏🏼 One of our affiliates sent us their athlete's PR board and look at...

👋🏻 HELLO TRUTH BOMB INCOMING... 💣 🤯 Movement isn't a chore and shouldn't be just one more thing to cross off of your list. It's a...

There needs to be an objective to EVERY workout you do! I said what I said!! ➡️ Maybe some workouts are only body weight movements...

Accessory work is designed to work muscles in different ways. 💪🏼 You use your biceps a lot on pull ups - today we're changing things...

‼️⚠️Ladies this one's for you! ⚠️‼️ In order to look like Arnold Schwarzenegger, you need years of strict nutrition, supplements, and...

✍🏻 It's important for everyone to follow something so you are constantly working toward a goal 🎯 and not stuck in mindless movement...

Do the 💩 no one else wants to do! Your accessory work directly impacts your results in your daily training. So do the post-WOD recovery,...

📝 If you're not retesting 1, 3, or 5 rep maxes, sets of unbroken pullups, or even retesting workouts - how do you know if the...

Percentage work! 📈 Programming percentage work consistently helps to avoid strength plateaus. This focuses you to be dialed in to...

Our interval programming is designed to have you focus on pacing and breaking up your sets appropriately! ⏳Intervals are designed to have...

Sometimes a tough session needs a reminder about why we do what we do... 🙌 Looking for more? 🔥Follow us on Instagram, Facebook, or...