Long workout today. Don’t be late for class but if you are, be ready to start the workout at :15 after20 Slow A-frame Toe TouchesThen|2 Rounds10 Single DB RDLs (per side)10 Single Arm DB STOH (5 per arm) 2 Wall Walks AMRAP 4 Minutes x 54 Toes to Bar8 S-arm DB Hang Clean and Jerk...Read More

Barbell Warm up for snatchStrength15 minute emom 1 Snatch High Pull + 1 Hang Power Snatch (above the knee) + 1 Power power or squat Snatch from floor This complex is completed without dropping the bar.WodFor Time40/35 Calorie Row35 hand release Push Ups 35 DB Thrusters 50s/35s*try to avoid worming up push ups for the...Read More

Sunday FundayTeam of 2 Wod 1-10 Minutes10 Synchronized Alternating dumbbell snatches20 Pull ups split how you want1 partner does 100m farmer walk while the other rests Wod 2- 8 minute amprap- Split how you want10 Deadlifts 225/18540 Wall Balls Wod 3- partner wod6 Minutes6 slam balls6 burpees Sprint this, split how you want.Read More

8am Endurance partners 45 Minutes Worth of work Score is meters 15 minutes on the ski for meters 15 mintues on the rower for meters 15 mintues of running alternating 200’s 9amsolo or with a partner. Do 1 workout or all 3. the important thing is to show up3 Rounds for time of:9 Squat Cleans,...Read More

Friday!!!! We would like you all to come out to our Friday Night Lights Holiday Jamboree tonight starting at 4pm. Bring food, drinks, family and friends. Do both the workouts, do one, or just come out to hang out from 4 to 7. We will run heats of the workouts about every 15 minutes. In...Read More

Barbell Warm Up All Weights todaySnatch waves 4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75-80%3 @ 80-85%2 @ 85-90%|Rest 2-4 minutes between sets, drop and reset. Goal is for the last wave to be heavier than last week’s last wave. Optional Accessory 4 Sets 20 Single Leg...Read More

2:00 4-way Banded Glute ActivationThenAlt. EMOM 6 Minutes, :50 work :10 rest/transition1 – Machine Calories2 – Single DB Box Step Overs 3 – BurpeesStrengthEvery 4 Minutes for 16 Minutes (4 sets total)3 reps of 1&1/4 Back Squats* *Peform a squat to full depth, stand until hip crease is above the knee, return to bottom, then...Read More

1:30 Lat Smash/sideThen4 Rounds100m Run9 Gymnastic Kips6 S. Arm Devil’s Press 3 S. Arm DB Front Squat (OH squat on rounds 3-4 if mobility allows)Strength 15 minutes emom1 Tempo Snatch DL to Knee + 1 Tempo Snatch DL to Power Position + 1 Power Snatch*without putting the bar down*Tempo is 2 seconds on DL to...Read More

2:00 Hanging Shoulder Opener (1:00 per arm)20 SquatsThenAMRAP 4 Minutes10 Empty Bar Thrusters8 Lateral Burpees 20 Single Unders (Double Unders or attempts after round 1)Strength/skillEMOM 2 Minutes6 Gymnastic Kips on Rings or barEMOM 2 Minutes|3 Turnovers (muscle up w/o dip) EMOM 2 Minutes1-3 Burpee Muscle Ups or burpee pull ups*If unable to turnover on high...Read More

Wod 1-12 Minutes-split the work how you want12 Thrusters 95/659 Hang cleans6 Shoulder to overhead.Run 200 as a team Wod 2- 9 minutesrow 1000 as a teamRemaining time do max reps of Clean and Jerks— 135/95 Wod 3- 9 minutesBike 10 Cals15 BurpeesRead More