Warm-Up: 2 Sets, For Quality:40 second on / :20 second off– Row– Quadruped Thoracic Rotations (20” /each)– Inchworm Push-Ups– empty bar back squat – *Barbell ComplexBarbell Complex = Tall Muscle Clean + Strict Press + Front Squat + Thruster + Jumping Back SquatBack SquatEvery 90 seconds x 6 Sets2 Reps @ 75%% of 1RM Back...Read More

14 Minutes Run 200 Together10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)12 Front squats, 135/9514 deadlifts 135/95Wod 24 Minutes max ski calsinto 3 mintues max reps clean and jerks 155/105wod 312 Minutes Amrap14 cal row12 Burpees over rower split how you want10 Synchro single arm devil pressRead More

8am Endurance EnduranceTeams of 3- split how you want35 Minute amrapBike 60 calsRow 60 calsSki 60 calsWhen you complete a machine the team does 15 sandbags over the shoulder before moving to next machine. 9am CrossFitWarm-Up:  2 Sets 12/9 Calorie Row  5/5 World’s Greatest Stretch  :30/:30 Pigeon Pose  :15 second Hollow Rocks + :15 sec...Read More

Warm-Up 2 Sets 40 second on / 20 second transition– Jumping Jacks– Inchworm Push-Ups– Alternating Lateral Lunges– Hang Muscle Clean and Press–Behind the Neck Elbow Punch Throughs-Front SquatsBuild to your 80 percent to get ready for the strength portion. WeightliftingEvery 3:00 x 3 Sets2 Hang Squat Cleans + 1 Split JerkRest 10-20 seconds2 Hang Squat...Read More

Warm-Up2 Sets1:00 Bike / Row (Alternating Each Round)10 PVC Pipe Pass Throughs10 PVC Pipe Around the World:30 second Pipe Prayer Stretch10 Bootstrap Squats10 Alternating Cossack Squats Barbell Primer– 3 High Hang Snatch High Pull– 3 High Hang Muscle Snatch– 3 High Hang Power Snatch-3 Hang Power Snatch Then Build to 70% *Focus for the Hang Power...Read More

Warm-Up: 2 Sets, For Quality200m Run20 Bear Plank Shoulder Taps6/6 Kettlebell Windmill2 Wall Walks8 Bar Kip Swings6/6 Single Arm Ring RowsInto.. 5-8 minutes Handstand Walk Skill Progression8:00 EMOM25ft (7.5m) Handstand WalkOr2-3 Wall WalksThe focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally...Read More

Warm-Up :30 second Jump Rope Practice8/8 Banded Psoas March10/10 Banded Lateral Walk8 Medball Cleans10 Alternating Box Step-Ups —  20 Double Unders or 30 Single Unders8/8 Banded Psoas March10/10 Banded Lateral Walk8 Medball Cleans8 Box Jumps Then Back squat warm up5 Reps @ 50%3 Reps @ 60-65%3 Reps @ 65-70%3 Reps @ 70-75%WeightliftingBack SquatEvery 3:00 x 4...Read More

Warm-Up:3 Sets, For Quality15 Banded Pull Aparts10 Scapular Push-Ups20 Plank Shoulder Taps 6 Compression Sit-Ups30/30 second Side PlankWorkout*big classes stagger start by a minute so we all have benches. stagger with someone who is using the same weight. 20:00 EMOMminute 1: 10-8-6-4-2 Bench Pressminute 2: 15-20 GHD Sit-Ups (If you havent done volume with these dont...Read More

We’ll be testing some Beach Brawl workouts. You will have to show up to see them. All gyms welcome. No drop in fee tomorrow. Wod 1- Rig work and wall ballsWod 2-strongman based Part A, part b- cardioWod 3. Max lift complex.Read More

Saturday EnduranceKeep it simple this week. just keep moving8amTime to run again36 Minute Amrap. Teams of 3P1- run 400P2- rowP3-bikeSwitch when the running person gets back9am 3 Rounds for Time 800 M Run7 to 10 wall walks (pressing subs available)20 Single Dumbbell box Step-Overs 50/3520 ALT devil pressRead More