FOR THOSE REGISTERED IN THE OPEN DON’T FORGET TO SUBMIT YOUR SCORES TODAY!! THE EARLIER THE BETTER, DO NOT WAIT UNTIL THE LAST MINUTE.Warm Up:Bike or Row for 3 Minutes 12 min EMOM30 Seconds On 30 Second Off-Heel Touches-Hollow Rocks-Plank Reaches-No Stand Burpees Workout:6 rounds10 Bar Facing Burpees10 Push Press 95/65 INT-75/45 BEG-45/3510 Bar Facing...Read More

Warm Up:3 Rounds10 PVC Pass Through7 PVC Snatch High Pulls6 PVC Back Squats5 PVC Good Mornings Workout: Partner Workout3 Rounds 40 Deadlifts 185/155 INT-165/135 BEG-135/11530 V-ups14 Bar Muscle-ups(Any Progression) INT-7 Chest to Bar+ Ring Dip (Pull Up-Dip) BEG-Ring Row+Bench Dip–COACHES NOTES: Teams working efficiently at the RX weight and movements should get this done around...Read More

8am Endurance: Looks like it might be storming. If it is we will do the rower workout that was up last week. Row 5.. Every 2 minutes starting at 2:00 perform 15 air squats and 15 sit ups. If its not we are testing our mile times. 9am Mobility 10 am Workout:15-12-9 Hang Power Cleans...Read More

OPEN WORKOUT SCHEDULE:-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout. –If you are registered we will set you up with a judge to verify your score. -Friday Night Lights will start at 4pm and we will...Read More

Warm Up:Group Dynamic Warm UpHigh KicksToe TouchesAir Squats w/Side LungeHigh KneesButt KicksArm Circles/Swings 7 Rounds 1 Minute Max Bike Calories Rest 3 minsDON’T YOU WORRY WE WILL TIME IT ALL OUT SO EVERYONE CAN HAVE A BIKE FOR THE WORKOUT!!Suggested scores! Super fitness robot time / rounds: 25 calories per min for all the rounds....Read More

Warm Up:3 Rounds10 Band Pull Aparts 8 Ring Rows10 Banded Side Steps (5 each way)8 Kip Swings10 LungesWorkout:“Jackie”For time1000m Row50 Thrusters 45/3530 Pull-ups This workout is a huge test on how well you pace yourself. If you decide to go all out on that row, how well do you think you can recover for those...Read More

Warm Up:3 Rounds200m Run5 Medball Cleans5 Empty Bar Good Mornings5 Empty Bar Strict PressBefore the Workout:With a LIGHT barbell2 Rounds 6 Clean High Pulls6 Hang Cleans6 Front Squats**Between the warm up and the workout you will have time to build up to your working weight. ***Thunderbro finisher below the videosWorkout:Every 3 min for 30 Minutes1...Read More

Warm up:2 Rounds250m Row7 Ring Rows8 Burpees5 Dumbbell DeadliftsSkill Work:Rope Climbs-Check Out The Videos Posted BelowWe will go through several progressions and variations for this movement to help you figure out what progression will be best for you to use during the workout and where you are in line to get your first rope climb!Workout:13...Read More

Warm Up:Group Dynamic Warm UpElbow to HeelsHigh KicksToe TouchesKnee PullsUp Down ArmsArm Swings AcrossWorkout:7 Rounds For Time 400m Run 3 Power Snatches 155/115 INT-135/95 BEG-115/65These snatches should be done either unbroken or FAST singles. Even with being a moderate load there are only 3 reps per round. Partner version7 Rounds for time (use heaviest weight...Read More

REMEMBER if you are doing/redoing the Open workout you have from 8-10am to do so. Start the workout so YOU WILL NOT run over into the 10am class. Space will be first come first serve (mobility class will have some space reserved) and you will need to set up your own judge.8am Endurance:9am Mobility10am Class...Read More