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

Regular class schedule today Warm-Up 2:00 minute Machine Choice:20 Wall Thoracic Extensions:30/:30 Couch Stretch1:00 Alternating 90-90 Hip SwitchTHEN3 Sets, For Quality25 Double Unders or 35 Single Unders12 Wall Facing Shoulder Taps10 Alternating Lateral Lunges20 second Glute Bridges StrengthBack SquatEvery 3:00 x 3 Sets9 @ 65-70% of 1RM StrengthBack SquatEvery 3:00 x 3 Sets9 @ 65-70%...Read More

ONLY 1 CLASS AT 8am Today!Warm-Up2 Sets, For Quality40 second Elevated Prayer Stretch20 second Extended Reverse Plank Bridge5/5 Worlds Greatest Stretch5/5 Single Arm Ring Rows Tempo10 Alternating Cossack Squats 13 rounds for time with a Partner of: *vest not required but if you have one bring one 8 strict pull-ups26 box step-ups21 burpees Rx: With...Read More

Warm-Up::20 Forward and Back Line Hops:20 Side to Side Line Hops:20 Bend and Bow:20 Alternating Single Leg Toe Touches 1:00 Active Scorpion Stretch:30/:30 Sampson Stretch + Tall Kneeling Hamstring Stretch1:00 Alternating Active Pigeon Stretch 2 Sets, For Quality10 Alternating Skater Jumps10 Goblet Cossack Squats:30 Wall Lean MarchSkillsToe to Bar Technique and Progressions “Steady Eddy” For...Read More

Warm-Up: 3 Sets:30 sec Row:15 sec Transition:30 sec Alternating Box Step-Ups:15 sec Transition 2 Rounds15 Banded Face Pulls10/10 Banded External Shoulder Rotations10/10 Banded Internal Shoulder Rotations 2 Rounds8/8 Quadruped Thoracic Rotations5 Yoga Push-Ups8/8 Single Arm Hang Snatch8 Step-Down Box Jumps StrengthPush PressEvery 2:00 x 5 Sets7 Reps @ 65-75%*On the last rep Pause for 5...Read More

Warm-Up 2:00 Cardio Choice1:00 Foam Roller Thoracic Spine Extension:30/:30 Kettlebell Hip Shift:30/:30 Couch Stretch3 Sets, For Quality5 Inchworm Push-Ups5 Tall Muscle Cleans5 Tall Power Cleans5 hang squat cleand3 squat cleansStrength WeightliftingSquat Clean10:00 EMOM2 Reps @ 70-80% of 1RMFor the Squat Clean, ensure your chest remains elevated from the start of each rep. The barbell needs...Read More