NO EARLY MORNING CLASSES TODAY, CLASSES START AT 9am Warm-Up 400m RunBody Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive Jumps 500m Row3 Sets, With Empty Barbell- coach lead the first set3 Hang Muscle Snatch3 Hang Power Snatch3 Hang Muscle Cleans3 Hang Power CleansBuild to...Read More

Gym is closed today. Stay safe. check here, facebook or instagram to see about Friday.Read More

Warm-Up: 2 Sets, For Quality5/5 World’s Greatest Stretch:15/:15 Active Scorpion Stretch1 Wall Walk3-5 Pike Push-Ups5 Scapular Pull-Ups + 5 Kip Swings + 5 Jumping Pull-Ups Barbell Prep*set 1 is from High Hang (Hip, or power position)High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk * set 2 is from Hang...Read More

Warm-Up 2:00 Row — 3 Sets, For Quality4 Inchworm Push-Ups6/6 Single Arm Dumbbell Snatch Deadlift6/6 Single Arm Dumbbell Hang Snatch High Pull6/6 Single Arm Dumbbell Push Press4 Alternating Dumbbell SnatchSpecific Workout Primer14/11 Calorie Row @ Goal PaceRest 30 seconds8 Alternating Dumbbell Snatch50ft (30m) Farmers CarryRest / Transition 2:00 minutes before getting into the WOD#TEAMPRVNTuesday“Wuxi Finger...Read More

Warm-Up:2 Sets, Through30 seconds on / 15 seconds transition between stations– Bike– Box Step-Ups– Alternating Dead-Bug Heel Taps– Goblet Cossack Squats– Bear Plank Shoulder Taps into.. 2 Sets5 Barbell Upright Rows5 Barbell Strict Press15 seconds Behind The Neck Elbow Punch Throughs5 Thrusters5 Box Jumps5 Strict Knee Raises into.. Get to Working Weight and tackle some...Read More

Partner Chipper****runs are together**** other work is split2 Rounds For time400m Run40 Bupree Pull-Ups400m Run40 cleans 135/95400m Run40 Strict Handstand Push-Ups400m Run40 Box Jumps 24/20”Read More

8am endurance, 9am weightlifting and crossfit Endurance Teams of 320 MinutesPartner 1- BikePartner 2 Burpee box stepoversPartner 3 Run 200*switch when runner gets backRest 2 Minutes Then 12X400m run*one person runs 400, then the next goes, then the next until each teammate has completed four 400’s CrossFit at 9ambench press 5×5Then4 Sets, For Time10/7 Calorie...Read More

4 minutes machine to get the blood flowingThen a longer, coach lead, barbell specific warm upTwo weightlifting pieces today12:00 EMOM, Alternating Minutesminute 1: Hang Power Clean + TnG Power Cleanminute 2: Clean and Jerk|Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)When this is done we will have a little time to warm...Read More

2 Sets, For Quality30 seconds @ Each Station 10-15 sec Rotation– Row– World’s Greatest Stretch– Inchworm Push-Ups– Alternating Goblet Cossack Squats– Jump Rope“Bison’s Blast”For Time:Every 15:00 x 2 Sets36-24-12Calorie Row*Wall Balls72-48-24 Double Unders*Female Row Calories 27/18/9Wallball: 20/14lb, 9/6kgto clarify-The first 15 minutes you will do36 cals36 wall balls72 Doubles24 cals 24 Wall balls48 doubles12 cals...Read More

Warm-Up: 2:00 Cardio Choice2 Sets, For Quality10 Alternating Scorpions5/5 Kettlebell Halos5/5 Kettlebell Windmills5/5 Pistol Step-Downs5/5 Single Arm Ring RowsBar muscle up progressionsLegless rope climb progressions “Shoryuken”For Time:5 Sets5 Bar Muscle-Ups15 Single Dumbbell Step Overs1 Legless Rope Climb9 Handstand Push-UpsDumbbell: 50/35lb, 22.5/15kgBox: 24/20”Rope Climb : 15ft TargetLevel 2For Time:5 Sets10 Pull-Ups15 Single Dumbbell Step Overs1 Rope...Read More