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

8am Endurance, 9am CrossFit, 9am WeightliftingEndurance. 42 Minute AmrapTeams of 3- switch every 2 MinutesStation 1- rowStation 2- skiStation 3- burpee box step oversCrossFit at 9StrengthBench Press5 sets of 5, first two reps of every set use a 3 second tempo on the decent. Wod “Truck Bed”5 Rounds for Time15/10 Calorie Echo Bike5/5 Single Arm...Read More

Regular class schedule today Warm-Up 2:00 minute Machine Choice:20 Wall Thoracic Extensions:30/:30 Couch Stretch1:00 Alternating 90-90 Hip SwitchTHEN3 Sets, For Quality25 Double Unders or 35 Single Unders12 Wall Facing Shoulder Taps10 Alternating Lateral Lunges20 second Glute Bridges StrengthBack SquatEvery 3:00 x 3 Sets9 @ 65-70% of 1RM StrengthBack SquatEvery 3:00 x 3 Sets9 @ 65-70%...Read More

ONLY 1 CLASS AT 8am Today!Warm-Up2 Sets, For Quality40 second Elevated Prayer Stretch20 second Extended Reverse Plank Bridge5/5 Worlds Greatest Stretch5/5 Single Arm Ring Rows Tempo10 Alternating Cossack Squats 13 rounds for time with a Partner of: *vest not required but if you have one bring one 8 strict pull-ups26 box step-ups21 burpees Rx: With...Read More

Warm-Up::20 Forward and Back Line Hops:20 Side to Side Line Hops:20 Bend and Bow:20 Alternating Single Leg Toe Touches 1:00 Active Scorpion Stretch:30/:30 Sampson Stretch + Tall Kneeling Hamstring Stretch1:00 Alternating Active Pigeon Stretch 2 Sets, For Quality10 Alternating Skater Jumps10 Goblet Cossack Squats:30 Wall Lean MarchSkillsToe to Bar Technique and Progressions “Steady Eddy” For...Read More

Warm-Up: 3 Sets:30 sec Row:15 sec Transition:30 sec Alternating Box Step-Ups:15 sec Transition 2 Rounds15 Banded Face Pulls10/10 Banded External Shoulder Rotations10/10 Banded Internal Shoulder Rotations 2 Rounds8/8 Quadruped Thoracic Rotations5 Yoga Push-Ups8/8 Single Arm Hang Snatch8 Step-Down Box Jumps StrengthPush PressEvery 2:00 x 5 Sets7 Reps @ 65-75%*On the last rep Pause for 5...Read More

Warm-Up 2:00 Cardio Choice1:00 Foam Roller Thoracic Spine Extension:30/:30 Kettlebell Hip Shift:30/:30 Couch Stretch3 Sets, For Quality5 Inchworm Push-Ups5 Tall Muscle Cleans5 Tall Power Cleans5 hang squat cleand3 squat cleansStrength WeightliftingSquat Clean10:00 EMOM2 Reps @ 70-80% of 1RMFor the Squat Clean, ensure your chest remains elevated from the start of each rep. The barbell needs...Read More

Wod 1 10 minute amrap Alternating full rounds8 cal row8 bench press. spot your partnerWod 214 Minutes ladder split anyway you want1 Clean1 Burpee over your bar1 shoulder to over head2,2,2, 3,3,3 and on and on and onWod 310 Minute amrapSplit anyway you want16 Kb swings16 Goblet squats16 single arm Db snatchesRead More

8am and 9am are “The Bill” It is Bill’s Birthday workout. Happy Birthday Bill!There is adult weightlifting at 9am as well. “The Bill”67 Doubles (x3 singles)67 Sit ups67 Wall balls67 Cal row67 sandbag or med ball cleans over shoulder67 Alt db snatches 67 Air squats 670 meter run. (Run 3.5 times to the fence and...Read More

Warm-Up :30 Forward and Back Line Hops:30 Side to Side Line Hops:30 Bend and Bow:20/:20 Single Leg Toe Touches – :30 Wall Thoracic Extensions :30/:30 Kettlebell Hip Shift :60 Alternating 90-90 Hip Switch :15/:15 Active / Passive Hang From Pull-Up Bar THEN 2-3 Sets8-10 Bar Kip SwingsHang Snatch High PullHang Power SnatchOverhead SquatSnatch BalanceSquat Snatch22...Read More