8am Endurance- Wod 1 Partners 20 rowing Intervals- 10 each 45 seconds work- 15 seconds transition time (move fast) to switch to your other partner Wod 2- 10 Minutes 6 cal bike 100 meter run Both do 2 burpees and switch spots 9am Mobility 10am Teams of 3 150 Wall Balls 3 Sled pushes 150...Read More

Warm up- Grab and empty bar. Emom of Clean and Jerk Progressions, beginners drill technique, experienced athletes work to heavy 2 after warm up Coach will explain all movement before you do them 2 Minutes complete 20 power position power clean (go over hang position) 2 minutes to compete 20 hang position power cleans (go...Read More

12th session of 20 reps back squats- THis will be tough if you were here yesterday Coach led review of the overhead squat 20 perfect reps Then 25 Air squats with a one second hold 2 empty bar sets of 10 3-4 sets of of 7-10 reps building up to your 20 reps 20 rep...Read More

Warm Up, Run 800 with a wall balls, do 30 good mornings with that wall ball 20 extremely light deadlifts. Strength 5×5 Deadlifts adding each time, working to 80 or 90 percent of your 1rm Partner up, we will run several heats of this. . this is only a 5 minutes sprint workout, Today is...Read More

Warm Up 5 Minute Row Then 2 Rounds 10 wall balls 5 Box jumps Run 100 Meet at the front of the room, no strength today. Coaches will go over progressions and advise you how to scale this one. This is a named girl Wod.  not a fan of this many box jumps but it...Read More

Back squat day! 11th session almost there, over half way. should be creeping up on that 50ish pounds heavier than week 1 30 Wall Squats 2 set of 10 empty bar 3 Sets of 7-10 building to your 20 rep rep Weight 20 Reps! Complete as many rounds as possible in 12 minutes of: (WE...Read More

Sunday Funday Team of 2 Wod 1-10 Minutes 10 Synchronized dumbbell snatches 20 Pull ups split how you want 1 partner does 100m farmer walk while the other rests Wod 2- 8 minute amprap- Split how you want 10 Deadlifts 225/185 40 Wall Balls Wod 3- partner wod 6 Minutes 6 slam balls 6 burpees...Read More

8am Endurance- Lets Run 800’s! come in, run one slow 600 to warm up Then 5X800M with 2:30 Minutes breaks or 6×800 same breaks *no need to change this unless your are injured. everyone had room to improve on running.. run these fast and consistent. “How fast should I run?” Fast enough that you shouldnt...Read More

Warm up 3 Rounds 10 cal row 10 push ups 10 air squats all day strength day (There is sled work after strength if you are interested) Coach led Review and practice with empty bar 25 strict press 20 Push press 20 Push Jerks BUT Before we start that… LETS DO OUR 20 REP Squats...Read More

Hero Wod, we will start warm up at 5 after, Row, Run or bike if you are early Grab a bar. Review the squat clean thruster (cluster) Coach led warm up- 0-2 Minutes 7 power cleans from the hang postion 2-4 Minutes 7 power clean from the hang plus front squat 4-6 Minutes 5 full...Read More