Saturday November 9thTeams of 3-40 Minute AmrapTeams will work through the 3 machines completing 60 Calories on each machine, splitting the cals how they want, before moving to the next machineAt 0,5,10,15,20,25,30,35 minutes mark all the teammates will stop and complete 40 burpees split how they want. only 1 partner works at a time. ***its...Read More

Warm-Up 2 Sets, For Quality:45/:45 World’s Greatest Stretch15 PVC Pass Throughs8/8 Kettlebell Windmill Press15 second Active Hang + 15 second Passive HangBarbell Prep and PrimerHigh Hang (Hip), Hang (Knee), Low Hang (Below Knee) – Snatch High Pull– Muscle Snatch– Power Snatch– Overhead Squat– Squat Snatch Then add loads, bar should be off the floor now...Read More

Warm-Up For Quality 3 Sets: 1:00 Run / Row / Echo (Alternating Each Set)10/10m Banded Monster Walk10/10m Lateral Band Walk15 second Down Dog Gas Pedals10/10 Single Leg Glute Bridge30 second Glute Bridge HoldPretty straight forward cardio today. 3:00 x12 sets (each station 4 times) however much time you have left in the 3:00 is your...Read More

Warm-Up: For Quality3 Sets10/10 Hip Airplanes8 Dual Dumbbell Deadlifts8 Dual Dumbbell Power Cleans8 Dual Dumbbell Front Rack Reverse Lunges:15 Dead Hang + 8 Bar Kip Swings + 4 Strict Pull-Ups or 8-10 Ring Rows *Dumbbells at light to moderate load, under working weightsStrengthDeadliftsEvery 2:00 x 5 Sets4 Reps @ 65%3 Reps @ 70%2 Reps @...Read More

Warm-Up 400m Run -then-:45/:45 PVC Front Rack Stretch:45 Child’s Pose10/10/10 Prone I/Y/T -then- For Quality: 10:00 AMRAP5/5 Hang Dumbbell Snatch, Light5 Yoga Push Ups:15 second Wall Lean March:10 Handstand Hold + 2/2 Shoulder TapsFor Time: 8 Rounds15 Alt. Dumbbell Snatch3 Wall Walk/8 Strict Handstand Push Ups-into-1200m Run cash out *On rounds 1/3/5/7 you will complete...Read More

Warm-Up: 2 Sets, For Quality:40 second on / :20 second off– Row– Quadruped Thoracic Rotations (20” /each)– Inchworm Push-Ups– empty bar back squat – *Barbell ComplexBarbell Complex = Tall Muscle Clean + Strict Press + Front Squat + Thruster + Jumping Back SquatBack SquatEvery 90 seconds x 6 Sets2 Reps @ 75%% of 1RM Back...Read More

14 Minutes Run 200 Together10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)12 Front squats, 135/9514 deadlifts 135/95Wod 24 Minutes max ski calsinto 3 mintues max reps clean and jerks 155/105wod 312 Minutes Amrap14 cal row12 Burpees over rower split how you want10 Synchro single arm devil pressRead More

8am Endurance EnduranceTeams of 3- split how you want35 Minute amrapBike 60 calsRow 60 calsSki 60 calsWhen you complete a machine the team does 15 sandbags over the shoulder before moving to next machine. 9am CrossFitWarm-Up:  2 Sets 12/9 Calorie Row  5/5 World’s Greatest Stretch  :30/:30 Pigeon Pose  :15 second Hollow Rocks + :15 sec...Read More

Warm-Up 2 Sets 40 second on / 20 second transition– Jumping Jacks– Inchworm Push-Ups– Alternating Lateral Lunges– Hang Muscle Clean and Press–Behind the Neck Elbow Punch Throughs-Front SquatsBuild to your 80 percent to get ready for the strength portion. WeightliftingEvery 3:00 x 3 Sets2 Hang Squat Cleans + 1 Split JerkRest 10-20 seconds2 Hang Squat...Read More

Warm-Up2 Sets1:00 Bike / Row (Alternating Each Round)10 PVC Pipe Pass Throughs10 PVC Pipe Around the World:30 second Pipe Prayer Stretch10 Bootstrap Squats10 Alternating Cossack Squats Barbell Primer– 3 High Hang Snatch High Pull– 3 High Hang Muscle Snatch– 3 High Hang Power Snatch-3 Hang Power Snatch Then Build to 70% *Focus for the Hang Power...Read More