Warm-Up: 2:00 Cardio Choice2 Sets, For Quality40 second Dead-Hang or 20/20 Single Arm Hang:30/:30 Kettlebell Hip Shift1:00 Alternating 90-90 Hip Switch:30/:30 Kettlebell Weighted Ankle Mobility2 Sets, For Quality8/8 Pistol Box Step-Down10 Goblet Cossack Squat7 empty bar front squats. add weight on second round if you want to Front Squat *we will have you build a...Read More

Sunday Funday Wod 1- Parnter workout 14 Minutes-split how you wantRun 200M (together)4 Rope climbs 14 Shoulder to overhead 135/95Wod 2-10 Minutes 12 Burpees over a rower24 Cals on rower48 DoublesWod 3Two parts3 Minutes max cal skiStraight into 6 Minutes to find a 1 rep max of 1 Clean2 Hang cleans3 Front squatsRead More

8am Endurance 9am CrossFit and Weightlifting8amTeams of 3Bike, row skiPart AEach teammate will spend 3 minutes on each machine. We will do this for 2 rounds. this will take 18 minutes to get everyone through twicePart B- Each teammate will spend 2 minutes on each machine. We will do this for 3 rounds. it will...Read More

3:00 Cardio Choice 2 Sets:30 Foam Roll Thoracic Extension:30 Extended Reverse Plank Bridge8/8 Quadruped Thoracic Rotations3 SetsBack Rack Jump to SplitBTN Press in SplitJerk Recovery, Front Foot Step Back FirstSplit Jerk + Recovery Can add light loads to the specific barbell prep if necessary WeightliftingEvery 2:00 x 6 SetsSet 1: 2 x 1 Pause Split...Read More

Warm-Up3 rounds12/9 Calorie Row6 Lateral Burpees over the Rower12 Crossover Step-Overs8 Step-Down Box JumpsNo Strength today. Do the stretching after class that is at the bottom of the page. “Sham Pain”For Time:Every 8:00 x 3 Sets15-12-9 Row Calories12-9-7 Burpee Box Jump Overs 24″/20″*Female Row: 12-9-7 caloriesEvery 8 minutes you will complete all the above work....Read More

Warm-Up: 2:00 Cardio Choice:30/:30 Samson Stretch:30 Extended Reverse Plank Bridge:30 Wall Thoracic Extensions2 Sets6 Inchworm Push-Ups10 Alternating Down Dog Toe Touch10 Alternating Goblet Cossack SquatsFront SquatTake 20:00 to Complete- This includes warming up to your one rep pause and getting your set of 3 and 5 in. Keep moving Work up to a Heavy Pause...Read More

Warm-Up:6:00 ,For Quality:20 Forward and Back Line Hops:20 Side to Side Line Hops:30 Alternating Active Pigeon Stretch10 Alternating Skater Jumps10 Scapular Pull-UpsGymnasticsBar Muscle-Up Progressions “The Long and Short of it”Every 8:00 minutes, 4 Sets ( 2 @ each station)Station 1:800m Run—-into—–2 Rounds7 Bar Muscle-Ups50 Double UndersIn Remaining Time…-Max Echo Bike Station 2:30 Alternating Angels Press...Read More

Warm-Up3 Sets, For Quality10 PVC Pipe Pass Throughs5 Overhead Squats5 Snatch Balance10 Medball Cleans5/5 Quadruped Thoracic RotationsBuild to your snatch working weightThen WeightliftingSquat SnatchOn a 15:00 Clock5-4-3-2-1 Touch & Go, For LoadRest as neededRest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target...Read More

Sunday Funday on a running clock straight through Teams of 2on a running clock completea 1000m row split how you wantThen 40 clean and Jerks 135/95 Then 3 Rounds of400 meter Run (Run together)42 Kettlebell Swings (one partner finishes 21 then next partner does 21)24 Pull-Ups (one partner finishes 12 next partner does 12)Then 100...Read More

8am Endurance, 9am CrossFit, 9am WeightliftingEndurance. 42 Minute AmrapTeams of 3- switch every 2 MinutesStation 1- rowStation 2- skiStation 3- burpee box step oversCrossFit at 9StrengthBench Press5 sets of 5, first two reps of every set use a 3 second tempo on the decent. Wod “Truck Bed”5 Rounds for Time15/10 Calorie Echo Bike5/5 Single Arm...Read More