Warm up: Group Mobility Optional Strength Optional Strength: Push Press 5-5-5-3-3-2-2 70%-75%-80% Wod-Row 5k, Bike 5 miles, or Run 5kRead More

Warm up3 Rounds 200M Run 10 Ring Rows (Everyone) 10 PVC Pass Throughs 10 PVC Good Morning5 push upsVested HALF MURPH 800m Run 50 Pull ups 100 Push Ups 150 squats800m Run **Can Partition The Middle Section Would suggest 10 rounds of 5 10 15Scaling can be ring rows or jumping pull ups for pull...Read More

Skill/warm up10mEMOM 1- 10 BirdDogs Total. demo here2- 8 Supermans 3- 12 Hip Circles 6 In 6 Out 4- 100m Run 5- 30 Sec Plank Wod SCALE ACCORDINGLY 28minute EMOM Minute 1-6 Deadlifts RX-225/155 INT-205/135 BEG-185/115 Minute 2- 200mRun Minute 3-6 Back Squats RX-225/155 INT-205/135 BEG-185/115 Minute 4-Rest We can set up bars on the...Read More

Partner Warm up4 Rounds P1-Rows 250m P2-Holds Wall Sit Get there on time today. Getting a lot of work done today ST: Back Squat 6@70% 3@75% 6@70% 3@80% 6@70% 3@85% Crossfit Games Age Group Qualifier 6 Min Cap 30 Snatches (RX 135/95 INT 115/75 BG 95/65) 30 Strict HSPU (scale to 30 kipping hspu or...Read More

“Gary Purdham” All weights 95/6531Min AMRAP with Partner 31Burpess 31 Double Unders 31 Deadlifts 31 Push Ups 31Box Jumps 31Hang Power Cleans 31 Air Squats 31 KB Swings 53/3531 S2OH 31 Sit ups 31 Cal Row 31 WBS 20/14Read More

May the 4th be with you 8am EnduranceOption 1- 5 by 800m repeats with 3 minutes rest in between. With the long rest that means go all out on every 800Option 2- Train Harder Triathlon1500M row 1 Mile Run 1 Bike Tabata 1000m Row 800m Run 1 Bike Tabata 500M row 400m Run 1 Bike...Read More

Warm up3 Rounds 150M Row, 8 Barbell Shrugs, 5 Clean High Pulls, 5 Hang Power Cleans, 5 Front Squats Strength- Squat Clean Complex- You will have 5 minutes to warm up to your first weight, you can also add weight during the 5 sets. 5 Sets Start your set Every 3 Minutes 2 High Hang...Read More

We are going to jump right into the warm up at :02 after. Don’t be late for class. Mike will be very upset if you don’t show up today. It’s his birthday. If you are late, jump in where we are at. Warm Up 12 minute EMOM Mintues 1-20 OH Walking Lunge with wall ball...Read More

Warm up 3 rounds : 5 Cal Bike, 10 PVC Good Mornings, 15 Air squats Back Squats Grab a bar and do 2 sets of 10 empty bar squatsThen 2 sets of 7 working up to your first working weight Back squat- 5-5-5-3-3-3 work 70 to 85%Review the Power Snatch. The weight is going to...Read More

Warm up and Skill 12mEMOM 1-30 sec Hollow Body 2- 8 Standing Pike Press 3 5 Inchworms W/Push Up 4- 4 Wall Walks Get equipment ready for wodWork 5 minutes with a coach on your toes to bar progressions Wod21-18-15-12-9-6-3Toes to BarBurpees ****Every round starts with 200m run so run 200, 21 t2b, 21 burpeesrun...Read More