2:00 pigeon stretch / Side-Then-2 Rounds10 Gymnastics Kips12 Burpees 14 Jumping LungesStrength Push Press 10-8-6-4-2*Between sets (including after the 2) perform 5 Chest to bar pull ups, or chin above bar pull upsWod6 Rounds100′ Walking LungeMax Burpees to target in 1:00 (time your own 1 minute)Rest 1:00 Score is total burpees Feel: Cardio Pacing: Reach...Read More

2 Minutes of Glute Activation Steps*Every :30 perform 4 Air SquatsThenEMOM 6:00 (:30 of work)Row Calories Inchworms + Push UpsStrengthFind a 1RM Deadlift This is your High CNS (central nervous system) test for the upcoming phase. The goal with the upcoming deadlift phase will be to pull today’s 1RM for a new 3RM in 6...Read More

Team “fight gone really bad”Have all equipment ready by 9:15- This is going to take a little planning, Start at different stations so we are spread out.Split work however you want 3 Rounds- 2 minutes per station- Max reps at each station, split work however you want. Clock doesn’t stop, switch to next station fast....Read More

You can practice Wod Wars on the weekends, be aware of whats going on around you. its a big enough gym where nobody should be walking through someone else’s workout area. Something a little different today, but we are going to have to start fast so DONT BE LATETeams of 3… Every team pick 2...Read More

2:00 Row3 Inchworms + Push up400 M run3 Inchworms + Push up 1:00 Burpees to 6” Target3 Inch worms15 Push press empty barStrength Push Press (dip + drive + press)4 sets of 8 repsStart about 60 percent and add weightWod5 RoundsRow 250/225mRun 200 or Ski 250/22515 Burpees to 6″ targetRest 2:00Read More

First things first today DO NOT skip because the strength is Handstand Pushups if can’t do handstand push ups. There is scaling in place for everything, everyday. Thats the beauty of CrossFit1:00 Shoulder Swimmers1:00 A-frame Toe Touches3 Rounds20 Box Step Overs 24”/20” > 12 Box Jumps 24”/20” > 8 Tall Box Jump Overs 24″/20” (Round...Read More

1:00 Front Rack Elbow Pointers1:00 Squat Hold-Then-3 rounds12/10 Calorie Machine10 Empty Bar Front Squats10/8 Calorie Machine6 Hang Squat Cleans8/6 Calorie Machine 4 Squat Cleans, light weightStrength- Build up to your 80 for the wodWod AMRAP 21 Minutes12/10 Calorie Machine40 Double Unders1 Squat Clean @ 80%+Rest 1:00May add weight each round if it feels and looks...Read More

7 Minutes Slow Amrap 5 pull ups 10 push ups15 squats 5 cals on machine that you are using for the wodStrength Coach will set clock and you will have 5 minutes to warm up to your first set of squats that will be at 60 percentEMOM 10 Minutes2 Pause Back Squats AHAP Start around...Read More

AMRAP 5 Minutes8 Medball Squat Cleans 8 Empty Bar Hang Power Snatch20 Single Unders :15 Plank HoldGrab a barbell As group go through drill Whether your snatch is 225 or 25 EVERYONE can benefit from doing tempo positional work. If you think you can’t…. I feel bad for you. Together with and empty bar15 snatch...Read More

9am Sunday FundayTeams of 2Wod 112 Minute Amrap You go, I go5 deadlifts 225/1555 Burpees over bar100m run Wod 2-10 Minutes split how you want60 Doubles (sub 2 to 1 singles)28 Wall Balls Wod 33000 M row or ski for time, split how you wantRead More