THIS IS THE LAST WEEK OF THE 2020 OPEN. COME OUR AND MAKE THIS WEEKS FRIDAY NIGHT LIGHTS THE BEST ONE YET!!! EVEN IF YOU’RE NOT REGISTERED COME CHEER ON THOSE GOING THROUGH 20.5 AND HANG OUT WITH EVERYONE.Warm Up:3 Mins Run(600m)-Bike-RowTHEN3 Rounds:25m High Knees 20 m Butt Kicks 6 Forward Lunges (3 Per Side)6...Read More

IF YOU ARE REGISTERED FOR THE OPEN DO NOT FORGET TO ENTER YOUR 20.4 SCORES!!There has been questions about a “Midnight Murph” even that I had talked about earlier. We are going to try to reschedule that for now. We will keep you posted. Warm Up:3 Rounds100m Run 8 Wallballs8 Sit Ups8 Empty Bar Shrugs...Read More

Warm Up:3 Minute Run(600m)-Bike-RowTHEN10 PVC Snatch Grip High Pulls8 PVC Pass Throughs7 Elbow Circles Both Ways7 Wrist Circles Both Ways8 Air SquatsWOD 1Overhead Squat 2-2-2-2-2-2-2 Rest as needed between sets. –Coaches notes: For those comfortable with this movement go from either around 65% or 85% of your current 1rm for each set. Try and use...Read More

If you are going through 20.4 for the first time or for a redo remember you have from 8-10 to get the workout done. Past 10am the class will have priority to the floor. At 9am ,mobility will also have priority of a section. 8am-Endurance. Tis the season to practice for the Turkey Sandwich 5...Read More

OPEN WORKOUT SCHEDULE:-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout. –If you are registered we will set you up with a judge to verify your score. -Friday Night Lights will start at 4pm and we will...Read More

DON’T FORGET ABOUT OUR FRIDAY NIGHT LIGHTS OPEN EVENT TOMORROW NIGHT FOR 20.4 FROM 4 TO 7:15PMWarm Up:6 Minutes Run(800m)-Bike-RowTHEN2 Rounds: High knees 25mButt kicks 25m10 Lateral Lunges 10 Squat Therapy Reps10 PVC Good Mornings10 Broad JumpsWorkout:2 Rounds800m Run100m Dumbbell Farmers Carry 50/35 BEG-35/2510 Back Squats 225/185 INT-205/155 BEG-175/135Rest 5 mins between each round. –COACHES...Read More

It’s Coach Amanda’s 3oth Birthday today so why not try the workout named after her? Happy Birthday Amanda Warm Up:2 Min Run(400m)-Bike-RowTHEN 2 rounds 5 PVC Good Mornings 8 PVC Pass Throughs 5 Strict Pull Ups (or Ring Rows) 8 Air Squats5 Kipping Pull Ups8 PVC Overhead Squats5 Ring Dips or Bench DipsWorkout:“Amanda” 3.0400m Run...Read More

Warm Up:3 rounds150m Row10 Leg Swings Each Leg5 Wallballs5 Empty Bar Power Snatch5 Empty Bar Strict PressStrength:Bench Press5×5 You choose load for the day. If you want to go heavy that’s fine. If not stay at a comfortable working weight.Workout:3 rounds for time of:*10 Ground-to-Overhead 95/65 BEG-70/554 Shuttle Sprints 50m *Ground to Overhead can be...Read More

GET THOSE OPEN WORKOUT SCORES SUBMITTED BEFORE 5PM TODAY!!Warm Up:3 Rounds 150 Row10 Air squats 8 Empty Bar Straight Leg Deadlift8 Empty Bar Good Mornings8 Broad Jumps Workout:Deadlift 2-2-2-2-2-2-2Rest as needed between sets.((If your back is still tight from 20.3 you can go through the same sets and percentages with a different movement. Back/Front/Overhead Squat...Read More

Warm Up:3 Rounds200m Run8 Broad Jumps6 Push Ups6 WallballsWorkout:20 Minute Assault BikeEVERY 4 MINS (0:00-4:00-8:00-12:00-16:00)8 Chest To Bar Pull Ups INT-Pull Up Progression BEG-Ring Rows8 Box Jump Overs 24/20 BEG-Box Step Overs50ft Db Front Rack Lunge 50/35 INT-35/25 BEG-25/15-COACHES NOTES:On 3..2..1 Go… you will start with the 8 C2B Pull Up(or progression) and other movements,...Read More