Warm up- 5 Minute Bike Review Med Ball Clean for 5 Minutes. We need to get going on Bench, Long wod today- Strength Bench 5×40 5×50 3X60 5X75 5×80 AMRAP at 85% should be more than 5   WOD 3 rounds for time of: 50 medicine-ball cleans Run 800 meters Men: 30-lb. ball Women: 20-lb....Read More

New Strength Cycle Starts this week. ***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT....Read More

***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can....Read More

New Strength Cycle Starts this week. USE YOUR PAPERS AND YOUR NUMBERS. ***Add10 pounds onto your back squat and deadlift1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week...Read More

Sunday Funday First wod starts at 10:10 Teams of 2 Wod 1- 8 minutes 100 Wall Ball Buy In Remaining Time- Complete as many burpees as possible. Wod 2- 10 Minute As many rounds as possible 10 KB swings 10 Sit ups Partner 2 is running 200 meters, switch when you get back no matter...Read More

8 am Endurance Running Like running 6X800 with equal rest to run ratio tolerate running 5×800 with equal rest to run ratio Hate running 4×800 with equal rest to run 9am Mobility 10am Partner wod 35 Minute Amrap Yes AMRAP as many rounds as possible 50 Bike Cals 80 Slam balls 80 Kb swing 53/35...Read More

Warm Up- Run 800 with a partner and heavy wall ball 30 weighted good mornings Strength Deadlift 5X40% 5×50% 3×55% 5X60% 5%65% AMRAP at %70 Wod- 4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women:...Read More

Warm up… Today your warm up is barbell work! yayyyyyy today is a strength day! If you are there early bike or row until 5 After Grab a bar 0-1 Minute 12 power position power snatches 1-3 Minutes 8 Hang position Power snatches 3-5 Minutes  6 hang position squat snatch or hang+power+ohs Strength 1- 20...Read More

Warm up- 6 Minute Partner Bike Race Minute on Minute off Rest of the warm up is weightlifting practice Empty Bar 0-2 Minutes 7 Power Position Power Cleans (Squat the second Minute) 2-4 Minutes 7 Hang Position Power cleans 4-6 Minutes 5 Hang position squat cleans Strength- Find Your Max in this complex 2 Deadlifts...Read More

Murph Practice…. AGAIN 10 Minutes Run 600m Then 5,10,15 pull ups, push ups Squats Strength Strict Press 5X40% 5×50% 3×55% 5X60% 5%65% AMRAP at %70 Review Dumbbell Thruster Wod: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters Scroll for scaling...Read More