warm up row 1000 and practice rope climb technique.. if you have your rope climbs Row 2000 Strength Snatch 3,3,3,3,3 80 percent of 1 rm no misses. if you don’t have your full snatch we will go over proper progressions with you. 5 rounds for time Run 400 3 heavy squat cleans (no rx today,...Read More

Warm up run 800 5 minutes double under practice 5 minutes of pull up progressions or strict pull ups Strength Power position squat clean Find your max of this complex (new clients work on technique with your coaches) 2 power postition squat clean + push jerk or split jerk Wod 50/60 Calorie bike buy in...Read More

Warm up-Run 800m Bike Tabata- go for calories. Strength Bench Press-10,9,8,7,6,5,4,3,2,1 Try to add weight every other set. Wod 4 rounds for time 15 deadlifts 225/185 15 Chest to bar pull ups Run 200Read More

Warm up- 5 minutes of double under practice and 5 minutes of pull up progressions or strict pull ups Strength- Back squats DO YOUR WARM UP SETSthen- 3,3,3,3,3  85 to 90 percent. max out next week. Wod- 5 rounds 16 Kettlebell swings 8 burpee box jumps Run 200mRead More

Warm up, row or bike or run for 5-10 minutes. Find your teammate and get your equipment ready for the wod. Teams of 2- 2 minutes per station split the work however you want- Score is total reps of all 5 stations… we will do 3 rounds of this Row for cals Burpees Sit upsClean...Read More

Endurance- 8am Let’s get ready for a 5k! The next 6-8 weeks will be spent helping you run your fastest or first 5k. The intervals will be a little longer and I will give you a “home work” run to do during the week based on where you are at with your running. Tomorrow (weather...Read More

warm up- Row 750 25 perfect hand release push ups Strength-Front squat 5 sets of 5 at 80 percent Wod- 5 rounds for time 5 heavy power cleans 185/135 15 wallballs Run 200 —-then—-clock keeps running 30 tire flips  Read More

Warm up- in groups of 2 or 3 take turns doing sled pushes for 10 minutes. We will all start together on the hour (morning classes start at 10 after) If you are there early please stretch, row, or run. Strength- Deadlift 3,3,3,3,3 Heavier than your sets of 5 last week Wod 20 minute amprap...Read More

Warm up- 500m row 1 bike tabata Strength Bench Press- 5 sets of 5 at 80 percent or higher Wod- 17-Minute AMRAP of: 40 Burpees to a 6″ target 20 Snatches, 95/65 30 Burpees to a 6″ target 20 Snatches, 95/65 20 Burpess to a 6″ target 20 Snatches, 95/65 10 Burpees to a 6″...Read More

Warm up 500m row Tabata sit ups tabata hollow holds Strength Cleans from the power postion ( advanced athletes make these squat cleans) 2,2,2,2,2+ workou up to a heavy double WOD 10 min AMRAP 2-4-6-8-10…. Pull Ups Cal Assault Bike – Rest 5 min – 10 min AMRAP 2-4-6-8-10…. Deficit Push Ups (45/25) Cal on...Read More