Bring your running shoes….. It’s NOT a 5k- Warm up- Run 6×200 2 Minutes of hurdler stretch per leg 2 minutes of Couch stretch 1 Mile Run Time Trial There will be time left at the end of class after the wod. Coaches will take you through the proper progressions to help you get your...Read More
Warm Up 3 Rounds Row 10 calories 15 Push Ups 15 pass throughs 15 PERFECT squat with a one second hold Strength- Strict Press 3,3,3,3,3 Build up to a 3 rep max! Logistically a tough Wod Today. We will set up several squat racks with varying weights. some people might be sharing a bar. do...Read More
Warm up: 3 rounds Run 200 15 Overhead squat with a pvc 20 Overhead walking lunges with a Pvc Move Right Into your 20 reps of back squats- 12 minutes cap to get your set of 20 in, use your sheet, add 5 pounds to the last time you did this. two sets of 10...Read More
Sunday Funday at Keystone Park Located at 17928 Gunn Highway; Odessa, Florida 33556 Be There at 8:45 AM Wod starts at 9:10. Bring lots of water and some food to share after if you want! Familiy friendly!Read More
8am- Endurance Any Order Bike 3 Miles Run 1.5 Miles Row 3000 Meters 9am Mobility 10am Partner Chipper 10 minutes of max cals on the assault bike rest 2 minutes 8 Minutes of max pull ups rest 2 minutes 6 minutes of max wall balls rest 2 minutes 4 Minutes of max rower cals rest...Read More
Warm Up- Its a 20 rep squat day.. this is getting a little heavier, we are going to jump right into a squat warm up. You have until 20 after to get your squats done and put your bar away If you are there early, please bike, row, and/or stretch At the top of the...Read More
Warm Up starts at 5 after, be on time, want to get at much work on snatches as possible. row or bike while you are waiting We will go over all the movements and practice before we start the emom below (experienced athletes do this warm up with weight on the bar) 0-2 Minutes 10...Read More
Warm Up starts at 5 after, be on time, want to get at much work on the clean complex as possible. row or bike while you are waiting We will go over all the movements and practice before we start the emom below (experienced athletes do this warm up with weight on the bar) 0-2...Read More
Strength Day! Warm Up- 5 Minute Row then 30 OHS squats with pvc using the rig as your guide with the pvc pipe, chest up! ****Extra Work Posted at bottom of page Grab and empty bar! Strength-12 minutes to complete, get on it. DONT WORRY, there are more squats after 20 rep back squat, add...Read More
Warm Up- 2 Rounds 200m Run 20 Wall Squats 90 Seconds hurdler stretch each leg, 90 seconds couch stretch Wod first today- Accessory work after the wod is handstand progressions or a handstand push up or walk wod that a coach will help you with! Wod 2 rounds for time of: Run 1 mile 100...Read More
