12 Minute amrapSplit how you want20 Pull ups20 Db bench press60 Double undersWod 28 minute amrap, alternate rounds25 Foot bear hug sandbag carry10 sandbag squats25 foot carry back to your partnerWod 312 Minute amrap split how want20 Call row15 sandbag cleans10 Burpees over your rowerRead More

Endurance 8am. Weightlifting TBDCrossFit at 9am8amTime to run again36 Minute Amrap. Teams of 3P1- run 400P2- rowP3-bikeSwitch when the running person gets back9am Barbell Primer 3 Sets, with an Empty BarbellTall Muscle CleanTall Power CleanTall CleanHigh Hang Power CleanHang Power Clean5 Romanian DeadliftsWodFor Time:5 Sets5 Power Cleans10 Deadlifts15 GHD Sit-Ups ****we will adjust the number...Read More

Warm-Up3 Sets, For Quality:20 Line Hops (Forward and Back)10m high knees10 Hip 90/90 Rotations:20/20 Second Copenhagen Hold:20/20 Second Single Leg Glute Bridge Hold10 Alternating Box Step-Ups “Earn These Shields” For Time:1600m Run40 Dual Dumbbell Box Step Overs800m Run20 Dual Dumbbell Box Step OversDumbbells: 2×35/25bs (15/12kg)Box: 24/20” Goal: 17:00-21:00 Time Cap: 25:00 Stimulus: Leg Stamina /...Read More

Warm-Up For Quality2 Rounds30 second Elevated Prayer Stretch30 second Extended Reverse Plank Bridge 3 Rounds30 seconds Jump Rope10/10 Single Arm Dumbbell Deadlift6 Inchworm Push-Ups20-30 second Wall Supported Handstand HoldPush PressEvery 2:00 x 4 Sets4 Reps @ 75%+The focus here will be to work from 75% to around 85% for 4 reps today. This should not...Read More

Warm-Up:2 Sets, For Quality1:00 minute Cardio Choice5 Inchworm Push-Ups10 Alternating Samson Lunges10 Bar Kip Swings5 Strict Knee RaisesInto barbell warm upThen Squat Clean10:00 EMOMSets 1-5: 2 Reps @ 70-80%Sets 6-10: 1 Rep @ 83%+For the Squat Clean, ensure your chest remains elevated from the start of each rep. The barbell needs to travel closely alongside...Read More

Warm-Up:3 Sets, for Quality10/7 Calorie Echo Bike, Building to Pace6/6 Kettlebell Windmills8/8 Side Lying Dumbbell External Rotation :30 Extended Reverse Plank Bridgethen….:60/:60 Shoulder CarsNo Strength today. We will do the stretching at the end. “Never Retreat, Never Surrender” For Reps:4 Sets4:00 On/2:00 Off6 Strict Handstand Push Ups8 Sumo Deadlift High Pull10/7 Echo Bike *Pick up...Read More

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