8 minute bike/burpee partner warm upOne bikes slow for a minute one does 10 burpees Grab your favorite bar0-1 Minute 10 power position power clean1-2 Minutes 8 Hang position power clean2-3 Minutes 6 Power clean from the shin3-4 Minutes 6 Hang squat cleans4-5 Minutes 6 Squat cleans from the shinStrengthSpend 20 minutes building to a...Read More

All partner wods, all good old fashioned CrossFit. It’s simple and it works. Wod 1-10 Minutes150 wall ballsWith remaining time perform as many Dballs as possible, pick the heaviest ball available. Non working partner holds a plank during the dball portion Wod 2-10 minute Amrap10 Dumbbell Thrusters 10 BurpeesWod 36 Rounds For time 100’ Double...Read More

8am endurance- Row, run, or bike for 45 minutes. Challenge yourself..you can do this. It will be a slow pace no matter what. this is 90 percent a mental game. No mixing and matching, just go for it! Scale to 30 minutes if you are a new athlete. 9am Mobility Wod 1- 20 minute amrap30...Read More

Warm up-8 Minutes partner bike and burpee1 person bikes a minute1 person does 10 burpeesStrength Deadlift 5×5 Did you max your deadlift last week? Use at least 80 percent of that number for all 5 sets Wod For time: 100-m walking lunge 100 push-ups 100 medicine-ball cleans 100 pull-ups 100-m walking lunge Men: 20-lb. ball...Read More

How is the nutrition challenge going? It only takes a few weeks to make something a habit. Stick with it. If you missed out on this one we will be offering one on one nutrition programs starting in February. Warm up today is all barbell work. Coach will go through the Misfit clean complex one...Read More

Strength and Speed Today! The mile time trial starts at 10 after on the dot. If you are late you will have to time yourselfWarm up-Run 600 x 2During your run do 3 or 4 ten seconds sprints per 600.The first 50 meters of the first 600 perform high kneesThe first 50 meters of the...Read More

Warm up-3 Rounds10 Strict press with a bar10 Good morning with a bar10 lunges in place with bar on backPut your bar away, we wont need them today. there are two 15 Minute Wods With a 5 minute break betweenWod 1-15 Minute Amrap14 Burpees 14 Alternating dumbbell snatchesRest 5 minutes then do wod 2Wod 2Complete...Read More

Warm up-Bike or row 5 minutes3 Rounds10 Empty bar thrusters10 Empty bar backsquats5 pull upStrength- Back squats5 sets of 5- did you find your max friday USE THAT number to work off of. These squats should be 80 to 85 percents of your max for all 5 setsLAST SET AS MANY REPS AS POSSIBLE! That...Read More

Run 800M together100 Push Jerks, 185/135 90 GHD Sit-ups 80 Ring Dips 70 Kettle Bell Swings, 70/53 60 Back Squats, 185/135 50 Burpees, bar-facing 40 Pull ups30 Front Squats 185/1320 Man Makers10 Rope Climbs Run 800M togetherRead More

EnduranceRun 1 mile, rest 5 minutes X 4 (rx) X 3 (Int)OR10k row9am Mobility10 AM Partner Wod Split work how you want5 Rounds 10 Pull ups10 ThrustersREST 3 MINUTES5 Rounds 10 Rower Cals10 Burpees REST 3 Minutes and Complete Then Split“Grace” 30 clean and jerks for time“Randy” 75 snatches for time at 75 poundsRun 1...Read More