Warm up2 Rounds 100m Run 6 Hanging Shoulder Shrugs (demo video)6 Inchworms 6 Lunges StrengthStrict Press 3@70% 2@73% 1@76% 3@73% 2@76% 1@79% 3@76% 2@79% 1@81% 5 Rounds: 5 HSPU 6 Power Clean (Rx 175/115 Int 135/95 Beg 95/65) 7 T2B or 14 Knee Raises 8 Russian KB Swing (Rx 70/53 Int/Beg 50/35) 9 WB (20/14)...Read More

“David Marshall” With a Partner 60 Min Cap BUY IN-1 Mile Run Together THEN 80 T2B 100 Box Jump Overs 30/24 120 Pull Ups 160 KB Swings 180 Push Ups 200 Air Squats CASH OUT-1 Mile Run Together ****Run is with a 20/14 Med Ball ****10 No Push up Burpees Every Switch when you are...Read More

8am Endurance-30 minute AmrapMinutes 1 through 10- accumulate as many bike cals as possibleMinutes 10 through 20-Accuulate as many rower cals as possibleMinutes 20-30 do an Amrap of 10 burpees and 200 meter run9am Mobility Teams of 2:NOTE FOR WORKOUT. IF YOU DO NOT COMPLETE YOUR SHUTTLE RUNS IN THE 4 MINUTES CAP STOP Running...Read More

Warm Up 2 rounds 400m Run 5 Pull Ups 10 Push Ups 15 Air Squats Strength Thruster Build to a Heavy Single or 5×5 Technique workWod15 Min AMRAP 1 Rope Climb 6 Alt DB Snatches (70/50) 12/8 Cal Bike *Night Classes- Special guest coach Jordon Garrison will be teaching all the night classes. He has...Read More

Warm Up16mEMOM Minute 1-See The Light Sit ups Minute 2- Heel Touches Minute 3- Band Pull Downs Minute 4-Mountain Climbers All sets 30sec on 30 rest Wod 00-3:00 Minutes2 RDs 10 Push Press 95/65 10 Box Jump Over Minutes 3-6 2 RDs 12 Push Press 12 Box Jump Over Minute 6-9 2 RDs 14 Push...Read More

Warm up2 rounds 150m Row 7 PVC Strict Press 5 Jump Squats 10 PVC Pass throughs StrengthPush Press 5-5-5-3-3-2-2 (5s@65% 3s@70% 2s@75) Wod Rx (advanced)9 Muscle ups50′ HS Walk 5 Squat Snatches (135/95) 7 RMU 50′ HSW 5 Squat Snatches 5 RMU 50′ HSW5 Squat Snatches Wod Version 2 Intermediate25 Chest to bar pull ups...Read More

Come in and bike, row, or roll out until 5 after, then we are jumping into this EMOMWarm up16m EMOM Minute 1-15/12 cal row Minute 2-40 Double Unders Minute 3-12/9 cal bike Minute 4-6 Goblet squatsWod For tIme 750/600m Row 150 Double Unders 50 Hang Clean DB Clean and Jerks (50/35) Accessory work if there...Read More

Are your taxes done?Warm up 2 rounds 400m Run 5 Pull Ups 10 Push Ups 15 Air Squats Grab a barbell, go over at least 2 sets of empty bar back squats. THEN a few more sets to build to your first working weight, pay attention to the reps and percentages. They jump around StrengthBack...Read More

Partner wod 4 rounds with Partner 8 Man makers 50/35 while other partner holds plank20 Deadlifts 275/205 while other partner holds wall sit24 Single Arm DB Thruster 50/35 while other partner scissor Kicks Cash Out 400 Double Unders while other partner rows. This is not confusing, THIS IS NOT A CRISIS SITUATION you can switch...Read More

Gym Closed. Head to the Dunedin Community Center which can be found on google maps. There is a weightlifting competition and a crossfit comp that several members of the Train Harder Family are participating in. If you are in need of a workout to do at home, here it isRun for 20 minutes. Every OTHER...Read More