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 Touch10/10 Staggered Stance Kettlebell DeadliftPrimer5 Dumbbell Bench Press5 American KBS5 Burpees3 Dumbbell Bench Press3 American KBS3 Burpees@ working weights for the workout “Ferrigno” For Time15-12-9Dumbbell Bench PressAmerican Kettlebell SwingsBurpees Rest 3:00 9-12-15BurpeesAmerican Kettlebell SwingsDumbbell Bench...Read More

This week is a transition week between two different cycles. We went very heavy last week with our 3 rep max tests. No maxes this week, but we will be testing several next week including front squats. Warm-Up: 3 Sets, For Quality:30/:30 Sec Active Scorpion Stretch5/5 Worlds Greatest Stretch10 Alternating Cossack Squats10 Jumping Lunges1:00 Rowing...Read More

Warm-Up: 2 Sets, For Quality10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)8 Scapular Pull-Ups4/4 Single Arm Ring Rows8 Alternating Step-Ups4 Box Jumps Legless Rope Climb Progression-Single Arm Pull-Up and Reach-Legless Rope Climb Kip and Reach-Legless Rope Climb Single Leg Drive Technique-Bicycle Legless Rope Climbs-Rope Climb + Legless Descent-Rope Climb Speed...Read More

Warm-Up: 3 Sets, For Quality (10:00 Cap)200m Run10m/10m High knees and butt kicks5 Tall Muscle Cleans10 Behind the Neck Elbow Punch Throughs8 Back Rack Reactive Quarter Squat Jumps6 Bradford Press with LockoutStrength Barbell Cycling practice-with a quick 5 minute EMOM to practice what you learned. The focus today is to find that quick single cycling...Read More

Sunday FundayWod 116 Minutes Split how you want600m Row20 toes to bar20 Burpees over your rowerWod 2- 12 Minutes- Alternating rounds200 M ski2 Rope climbs Wod 33 Minutes max reps wall balls split how you want Immediately into 5 Minutes for both partner to find a max weight of the following complex 4 deadlifts, 3...Read More

No Weightlifting this week but the 9am CrossFit class will have weights8am Endurance40 MinutesTeams of 4Row SkiBurpee sandbag get oversRun 400Switch stations when the person gets back from the 4009am CrossFitFirst 15 Minutes of class will be warm up and going over DeadliftHang CleanPush JerkThe workout will be “DT”5 Rounds For Time12 Deadlifts (155/105 lb)9...Read More

Warm-Up 2:00 Cardio Choice1:00/1:00 Active Scorpion Stretch:30/:30 Samson Stretch:30 Extended Reverse Plank Bridge:30 Wall Thoracic Extensions 3 Sets, For Quality2 Wall Walks10 sec Nose to Wall Handstand Hold10 Scapular Pull-Ups:10 sec Ring Support Hold:10 sec Bottom Of Dip Hold8 Ring RowsRing muscle ups skills and drillsNegative Ring Muscle-Up Position Pause DrillRing Muscle-Up SwingSeated Band Assisted...Read More

Warm-Up 2:00 Cardio Choice – :30/:30 Quadruped Adductor Hip Rock:30 Down Dog Calf Stretch:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch):30/:30 Couch Stretch 3 Sets10 Pause Glute Bridges (2sec):30 sec Dead-Bug Alternating Heel Taps:30 sec Alternating Bird-Dogs10 deadlifts adding weight each round. start light Strength StrengthTake 15:00 minutes to Establish3RM DeadliftThe ideal set-up here...Read More

We may need to adjust this workout depending on weather, but no matter what we will be doing a lot of cardio tomorrow. It will be like Saturday Endurance if we can’t do the planned workout. There is a repeat of a 40 minute EMOM we did as an option. Warm-Up:20 second Forward and Back...Read More

2 Sets1:00 machine10 PVC Pipe Passovers10 PVC Pipe Around the Worlds:30/:30 sec PVC Pipe Prayer Stretch3 Sets10 Alternating Dumbbell Hang Snatch10 Deep Lunge Mountain Climber Lunges:10/:10 Sec Single Leg Glute Bridge Hold Then Barbell warm upThenStrengthEvery 90 seconds1 Power Snatch + 1 Squat Snatch*Once you can no longer Power Snatch, continue with only 1 squat...Read More