All regular classes today WITH THE EXCEPTION of the 6pm. From 6 to 8pm we will be practicing Wod Wars Wods, you dont have to be registered to jump in and do the Wod Wars workouts. Ankle Prep:2 Rounds10 Ankle Pumps per leg (click for video)20 Box Step Ups-Then-20 Box Jump Overs300m Row15 Burpees Over...Read More

2:00 Pigeon Stretch/ SideThen3 Rounds12 S-Arm DB Squat Cleans 50/35lbs12 S-Arm DB Push Press 6 Ring RowsGrab a barbell and put no more than 10 pound plates on it or leave it empty. This part will be done as class. Simple and effective teaching today. you do not need to know every single inch of...Read More

2:00 Glute Activation Steps + Air SquatsThen2 Rounds10 A-frame Toe Touches200m Run 14 WallballsBack Squat3×10Set 1: lighter warm up setSet 2: Moderate-heavy Set 3: AHAP – 10RM territory*a 10 rep max (territory) should really take it out of you. you should feel pretty wiped out after that. If you are new or not comfortable hitting...Read More

Straight ThroughRun 400m10 Inch Worms20 Plank Transitions10 S-Arm Devil’s Press Run 400m**if you can not or do not want to go upside down, don’t skip class!!! we can do overhead holdsUpside-down Test 6 Minute capFor Time, Choose 1 based on ability level:Option 1- 300′ HS WalkOption 2: 150′ HS WalkOption 3- 50′ HS WalkOption 4-...Read More

1:00 each leg couch stretch-Then- Every 1:30 For 6:003 Wall Walks10 Jumping Lunges 10 bike sprint StrengthCoach Focus: Today’s session starts a 5 week progression that is centered on the idea of rep accumulation making athletes stronger. Each week athletes will perform 2-3 sets of “high rep” deadlifts with the goal of proving to athletes...Read More

The girls! running clock. get after it Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner (we’ll us the old 800 mark) straight into Grace 30 Clean and Jerks for time split how you want -then- Helen, 3 rounds (split the work evenly but run together) 400...Read More

8am Endurance teams of 4 waterfall10 rounds each, 1 minute each stationBikeSkiRow BurpeeRest9am- We will posting 2 of the wod wars wods so get your teams here to practice. Warm up, yes a saturday warm up3 Rounds10 hang snatches- (empty bar or add weight each round if you want)10 front squats10 Hand cleansWod 1- Teams...Read More

20 Lunge and Reach20 Box Step Ups-Then-AMRAP 6 MinutesRun 100m10 Wall BallsRun 100m 10 push upsStrengthBench Press 4 sets of 8, builing to close to an 8 rep maxWod 5 RoundsRun 400m20 wall balls 20/14Read More

1:00 Banded Pull Apart (Palms up and down)1:00 each leg, roll out calves -Then-Every Minute for 9 Minutes (3 sets each)1: Max Double Unders/Practice2: Handstand/Handstand Walk Practice 3: 10 Air Squats + Squat Hold on last repStrengthEvery Minutes for 8 Minutes3 Power Cleans, starting at 60% of 1RM and building Athletes may go touch and...Read More

:30 Dead Hang1:00 PVC PassThroughs1:00 Banded Air Squats-Then-AMRAP 5 Minutes10 Empty Bar Front Squats10 Empty Bar Hang Power Snatches10/7 Calorie Bike 10 Hanging Knee RaisesEvery 2 Minutes for 16 Minutes2 Pause Front Squats Build in weight across sets. Last 3 sets should be AHAP4 rounds for time20 Alt Db snatches 50/3515 Toes to bar or...Read More