Warm-Up 2-3 Sets:30 second Jump Rope10 Alternating V-Ups10 Deep Lunge Mountain Climbers10 Air Squats Barbell Primer2-3 Sets at Each PositionHigh Hang (Hip), Then Hang (Knee) – High Pull – Muscle Clean – Power Clean Then build to working weightsWeightliftingEvery 90 seconds x 6 Sets2 Hang Power CleansSet 1: 75%Set 2: 75%Set 3: 80%Set 4: 80%Set...Read More

Warm-Up: 2 Sets, For Quality20 second on / 10 second transition– Calorie Row– Curtsy Lunge– Alternating Bird Dead-Bug– Alternating Bird-Dog– Alternating Box Step-Ups– Lateral Shuffle (10m / out and back)StrengthEvery 3:00 x 3 Sets3 Front Squats @ 90% of 3RMRest 30 seconds3-4-5 Back Squats @ Same LoadComplete 3 Front Squats at 90% of your 3RM...Read More

This is a fun one did on July 14thSunday 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...Read More

8am Endurance, 9am crossfit and weightlifting8am40 minutes emomTeams of 4- Switch every 2 minutesStation 1-row for 2 minutesstation 2-100m sandbag bearhub carry (you will get a little rest on this round)station 3-ski for 2 minutes station 4-burpees box step overs9am CrossfitWarm-Up3 Sets, For Quality 1:00 Cardio Choice 10 Hollow Rocks10 V-Ups10 second Hollow Hold 5/5 Single Arm Rotational...Read More

Regular classes the morning. Clean o ween event in the evening. Come out even if you don’t want to participate! we’ll have food. I’ll have some rowers and sandbags set out for the evening if you want to get a little crossfit-ish workout in. Warm up for clean o ween from about 4:30 to 5:15....Read More

Warm-Up 8:00 EMOMmin 1: 40 sec Rowmin 2: 40 sec Alternating Mountain Climber Lungesmin 3: 20 sec Scap Pull-Ups + 20 sec Bar Kip Swingsmin 4: 40 sec Alternating Cossack Squats with 1 sec Pause Then..Spend 5 minutes getting to starting weights on the bar for the Back Squat Ideally as– 5 Empty Barbell Reps–...Read More

Warm-Up: 400m Run2 Sets10 Alternating Single Arm Kettlebell Deadlifts10 Alternating Box Step-Ups10/10 Single Leg Glute Bridge10/10 Banded Psoas March30 seconds Wall Lean March“Get to the Chopper!”3 Rounds for Time800m Run30 American Kettlebell Swings30-20-10 Burpee Box JumpsKettlebell: 53/35lb, 24/16kgLevel 2:3 Rounds for Time800m Run30 American Kettlebell Swings20-15-10 Burpee Box JumpsKettlebell: 44/26lb, 20/12kgBox: 24/20” Level 1:3 Rounds...Read More

Warm-Up 2-3 Sets, For Quality1:00 Cardio Choice10 second Hollow Hold10 Tuck Ups2 Wall Walks + 20 second Nose to Wall Handstand Hold5/5 Bottoms Up Kettlebell Press5/5 Kettlebell Windmill Barbell Primer:3 Sets, Building weights as primer prior2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)2 Split Jerk, Focus on...Read More

Warm-Up:Part A)8:00 EMOMMinute 1: Jump RopeMinute 2: Inchworm Push-UpsMinute 3: Scapular Pull-Ups + Ring RowsMinute 4: *Barbell Complex*Barbell Complex = 5 Romanian Deadlift + 5 Tall Muscle Cleans + 5 Front Squats Part B) Barbell Specific Prep and PrimerHigh Hang (Hip), Hang (Knee), Low Hang (Below Knee)**do 5 reps of the movements below from the...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