8am and 9am. SAME WORKOUTThe 12 days of Christmas “12 Days of Christmas”1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/352 Thrusters 75/55 INT-65/45 BEG-55/353 Push Presses 75/55 INT-65/45 BEG-55/354 Power Cleans 75/55 INT-65/45 BEG-55/355 Power Snatches 75/55 INT-65/45 BEG-55/356 Kettlebell Swings 53/35 INT-35/25 BEG-25/157 Pull-Ups Or Any Progression8 Knees-to-Elbows or Knee Raises9 Box Jumps 24/2010 Double-Unders...Read More

Warm-Up 2:00 Cardio Choice –:30/:30 Quadruped Adductor Hip Rock :30 Down Dog Calf Stretch:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch):30/:30 Couch Stretch -2 Sets10 Pause Glute Bridges (2sec):30 sec Dead-Bug Alternating Heel Taps:30 sec Alternating Bird-Dogs10 Russian Kettlebell Swings10 Goblet SquatsStrength / WeightliftingEvery 2:00 x 5 Sets5 Back Squats Set 1: @ 70%Set 2:...Read More

Warm-Up 2 Sets, For Quality12/9 Calorie Machine, Alternating Sets8 Ring V-Outs8 Ring Rows8 Inchworm Push-Ups8 Hollow Rocks + 8 V-Ups40:00 EMOMminute 1: 13/10 Calorie Echominute 2: 8/6 Strict Pull-Ups + 8 Toe to Barminute 3: 14/12 Calorie Rowminute 4: 12 Dumbbell Bench PressDumbbell Load: 50/35lb, 22.5/15kgLevel 2:40:00 EMOMminute 1: 12/9 Calorie Echominute 2: 7/5 Strict...Read More

4 minute machineCoach led snatch Barbell Warm-UpThen.. work through 3 rounds of The Complex as a class The Complex 1 Tall Power Snatch 2 Snatch Grip Push Press 3 Hang Power SnatchWeightlifting / Technique FocusEvery 2:00 x 5 Sets1 Tall Power Snatch2 Snatch Grip Push Press3 Hang Power Snatch*Priming the system and focusing on form....Read More

Warm-Up 2:00 Cardio Choice – For Quality:8:00 EMOMMinute 1 – 20 seconds Lateral Band Walk + 20 second Monster Band WalkMinute 2 – 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain ClimbersMinute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)Minute 4 – 3-5 Broad Jumps or...Read More

Warm-Up 3 Sets, for Quality1:00 Cardio Choice6 Inchworm Push-Ups8/8 Single Arm Ring Row8 Ring V-Outs:10 second Supine Grip Chin Over the Bar HoldSkill work Ring muscle up, or pull up progression work-If there is time at the end of class today be sure to do accessory work.“Super Horn” Every 2:00 x 6 Sets 15 American...Read More

Wod 116 Minutes Ski 3030 Partner wall ballsRun 20015 Power Cleans 155/105Wod 2-12 Minute Amrap16 HSPU4 rope climbs- split16 single DB devil press split how you want 70/50Wod 316 Minutes 30 Cal Row25 Burpees over your rower20 Sandbags over yoke barRead More

8amTeams of 336 Minutes 2:00 per station then switchBikeRowskiBurpee box step ups9am9am CrossFitWe’ll start with a warm up like usual then jump straight into this workout. There will be some accessory work for after Every 8 minutes (Repeat this 3 times)44 wall balls33 ab mat sit ups22 box jump or steps11 Alternating DB snatchesRead More

DON’T FORGET THE HOLDIAY PARTY TONIGHT AT ESCAPE BREWING ON TRINITY, BLVD!!! See you at 7pm Regular class schedule all day Warm-Up 2:00 minutes on the Rower, increasing intensity Body Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Bow and Bend-Down Dog Toe Touches–Quarter Squat Reactive Jumps Barbell Warm-UpHigh Hang (Hip), Hang (Knee), Low...Read More

Warm-Up 2 Sets, For Quality10 Alternating Scorpion Stretch10 Alternating Iron Cross Stretch:30 second Dead-Bugs:30 second Bird-Dogs15 Banded Pull Aparts12 Banded Face PullsThen..Get to Working Loads on Deadlift and Bench PressStrength SupersetEvery 3:30 x 4 Sets10 Bench Press @ 55-60%12 Deadlifts @ 50-55%% of 1RM Bench and % of 1RM Deadlift Looking for consistent loads across...Read More