Warm-Up:2:00 Row, Building From Easy to Moderate Pace Into.. For Quality:8:00 EMOMMinute 1 -banded glute walk all 10 steps every directionsMinute 2 – :15 Dead Hang + 5 Slow Scap Pull-UpMinute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell Minute 4 – 3-5 Broad Jumps or 10...Read More

Wod 1- split you want13 MinutesEven rounds18 cal row18 wall balls 18 toes to barOdd rounds18 cal row18 wall ball 18 bar muscle upsWod 27 minutes for both partners to establish a 4 rep max front squat from the rackWod 210 Minutes 14 synchro DB hang snatches (does not have to be alternating12 Sandbags over...Read 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

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