Warm up4 rounds1 minutes bike5 strict press5 push press 5 push jerks10 empty bar deadlifts Strength 12 minutes Emom (4 rounds) *try to increase weight each round Minute 1- 2 strict pressMinute 2- 4 push pressMinute 3- 6 push jerk*take 10 minutes to practice wall ball lunges *as in the video below* and work up...Read More

Time for some Olympic Lifting! *Weight vest Wednesday will be back next weekIs learning the snatch going to make or break your fitness? Probably not, but it will certainly help you learn to generate power, move quicker, be more flexible, have better balance and be more coordinated in general.General warm up 2 rounds (down the...Read More

Warm Up:2 Rounds:1 min Run(200m)-Bike-Row (Increase pace each round) 7 Leg Swings Each Leg 7 Squat Therapy Reps7 Scap Pull Ups 7 Push-Ups Strength/skill quality today, dont work over 70 percent10 Minutes Emom2 front squats **add weight each two rounds to reach a weight that is pretty far over your working weight for the wod....Read More

Warm Up:3 Min Run(600m)-Bike-Row THEN3 Rounds: 10 Walking Lunges 5 Empty Bar SDLHP5 Med Ball Cleans 7 Empty Bar Power Clean + Push PressWorkout:DT 5 Rounds: 12 Deadlifts 155/105 INT-135/95 BEG-95/65 9 Hang Power Cleans, 155/105 INT-135/95 BEG-95/65 6 Push Jerks, 155/105 INT-135/95 BEG-95/65In honor of USAF SSgt Timothy P. Davis, 28, who was killed...Read More

With A Partner Split Reps Any Way 3 Rounds: 40 Wall Balls 20/14 30 Pull-ups 20 Hang Power Cleans 135/95 INT-115/75 BEG-95/55**Non Working Partner Holds A Slamball** Rest 5 Minutes 42-30-18 Weighted step ups 35/20 Handstand Push-up INT-Extra Mat Progression BEG-DB Strict Press Toes-to-bar INT-Leg Raises BEG-Knee Raises **Non Working Partner Holds A Slamball** Rest...Read More

8am Endurance: Rain editionClassic parther row20 Minutes 10 rounds each-45 seconds on 15 second transition, next partner goesRest 5 minutes Not so classic partner bike16 minutes 30 seconds on, 30 second transition, next partner goes9am Mobility with Coach Alison10am Class Workout: Partners4 Rounds: 8 Power Cleans 205/145 INT-175/115 BEG-125/858 Front Squats 205/145 INT-175/115 BEG-125/858 Shoulder-to-Overheads...Read More

Warm Up:3 Rounds: 30 Double Unders or Singles10 Jumping Air Squats 7 Seal Presses10 Empty Bar Stiff Legged Deadlifts 10 Empty Bar Bent Over Rows 7 Hollow RocksWorkout:2 Rounds: 100 Double Unders or Singles 50 Dumbbell Deadlifts 50/35 INT-35/25 BEG-25/15 50 AbMat Sit-ups 50/35 Row Calories **35 Minute Cap**–Coaches Notes–This might only be 2 rounds...Read More

Warm Up:3 Rounds: 1 min Run(200m)-Bike-Row (Increase pace each round) 7 Ring Rows or Pull-Ups 7 Push-Ups 5 Low Ring Muscle-Ups or Ring Row+Jumping DipWorkout:SINCE WE MISSED WEIGHT VEST WEDNESDAY YESTERDAY TODAY CAN BE VEST OPTIONALPart1-Bike Calorie: 10 sets of 10 Second Sprint with 50 Second RestScore is the total Calories performed in all of...Read More

Warm Up:2 Minute Run(400m)-Bike-RowTHEN4 Rounds: 5 Down Dog to Seal Stretch5 Empty Bar Power cleans 5 Empty Bar Bent Over Rows 5 Empty Bar Front Squats10 Empty Bar Front Rack Lunges15 minutes to build to your heavy clean for the wod Workout:5 Rounds 30 Ft Handstand Walk INT- 4 Walk Walks or Distance Change BEG-...Read More

Warm Up: 2 Rounds: 50 Double Unders or Singles 8 Bent Over Barbell Rows 5 Pull-Ups or Ring Rows(No need for bands)10 Push-Ups 10 Sit-Ups 15 Air Squats(Add Squat therapy if you’d like)Strength:Deadlift 3-3-2-2-1-1-1 70%-75%-80%Not meant to be heavy, more concerned with form for these small sets. Workout:21-15-9 Burpees Knees-to-Elbow INT-Knees to Arm BEG-Knee Raises...Read More