“Pedro 66” 3 Rounds 22 Cal Row22 S2OH (95/65) 22 Pull Ups 22 Back Squats 22 Sit ups *****Cash Out-5 Push UpsRead More

8am EnduranceRun option- 200×4 rest 60400×4 rest 2 min800X1 rest 5 Minutes1 mile runOption 2-Partner endurance10 Min max bike cals15 Minutes max distance empty sled push (each down and back counts as 1 rep) 10 minute max cal row9am Mobility 10am Partner wod 10m AMRAP 200m Slamball Run (100 meter each, one run, one rest30...Read More

Warm Up: 2 Rounds 200m Run 10 Sec Wrist Stretch with Empty Bar (each)10 Lunges 10 Barbell Shrugs Strength Front Squat 6,6,6,6,4,4 75% for 6s 85+% for your 4s Wod-*** you will have time between the strength and the wod to build up to your clean weight and practice technique50 Hang Cleans For Time (205/155-185/135-135/95)...Read More

Core work16minute EMOM 1-10 Scissor Kicks 2-30 sec Plank 3- 12 Heel Touches 4-7 V Ups 20 minute coach lead group snatchwarm up and lighter strength session. 10minute AMRAP 3 Snatches 185/1243 Bar Muscle ups (sub 6 pull ups) 3 Box JumpsRead More

Warm up: 2 Rounds 400m Run 5 Pull Ups 10 Push Ups 15 Air Squats Strength: Bench Press 5-3-3-2-2-1-1(80-85-90/Max) 4 Rounds 20/15 Cal Bike 15 Sit Ups 3 Legless Rope Climbs (sub 3 climbs with legs or 7 rope pulls from the floorRead More

Warm up skill work12minute EMOM 1-15/12 Cal Row 2- 12/10 Cal Bike 3- 12 Burpees 4- 25 Doubles/40 Singles Strength- Deadlifts2 sets with very light weight5,5,5, 3,3, 2, 280%, 85%, 90+% 12 Minute AMRAP 20 Pistols (sub 40 air squats)16 HSPU (sub 16 push ups, 16 inverted push ups from a box, or 16 DB...Read More

Warm up Group Dynamic 3 rounds20 Air Squats High Kicks (down and back)Quad Pulls (down and back)Arm Circles Forward and Back 1/2 One Arm Up One Down (down and back) Strength Push Jerk 5-5-5-3-3-2-2 65%-70%-75% Between Push Jerks and the wod please warm up your overhead squat. For newer athletes there are several ways to...Read More

Partners “Dougie & Leon” 400m Run w/Slamballthen 5 rounds 40 Slamballs 2 Tuck Jumps 40 Pull Ups40 Power Cleans (135/95) 40 Push Ups 40 Shoulder to Overhead (135/95) 100m Run Then: 400m Run w/Slamball This Hero WOD is in memory of CPL Dougie Grant and LCPL Leon Smith. CPL Dougie Grant died on 19 August...Read More

8am EnduranceOption 1- Run only 8×400 on the post office road, 90 second break between runOption 2-Run 1 Mile, Bike 5 miles, Run 1 mile9am Mobility 10am Parnter Wod3 Rounds 30/20 Cal Bike 20 Burpee Box Jump OversRest 3 minutes 3 Rounds 24 DB Deadlifts 18 DB Front Squats 13 DB Push Jerks (rx 70/50)...Read More

Warm up and skill work, meet at the board at the top of the hour, warm up starts at 5 afterThe moment you have all been waiting for. Going to work those biceps and triceps 20mEMOM 1- 5 DB Curls Each Arm 2- 8 DB Tricep Extensions 3- 15 Jumping Jacks 4- 6 DB Rows...Read More