8am- Turkey Sandwich 5k practice, last chance to practice with a group. Run a mile, rest 5 mintues, run a mile, rest 5 minutes, run a mile. if you are subbing rowing.. row 1600, rest 5, row 1600, rest 5, row 1600. 9am- Get flexy 10am Chipper- solo no partner 50 wall balls 50 pull...Read More

Warm up- Coaches choice Strength Lets Front Squat 7,7,7,7,7 Build up.. go as heavy as possible on your last set Wod-  **************Cluster reps go up every round, weight goes down******************** Get your bar and weights BEFORE the wods start. pick a slam ball you can slam 7 times fairly quickly. whats a cluster…. watch this...Read More

Warm up 800m run 50 cal bike or 50 cal row 20 snatches with an empty bar Strength 10 Minute Emom 3 power snatches, build up, go heavy, NO PRESS OUTS Wod 7 Rounds for time 7 FULL Snatches (power if you cant do full, or power to OHS) 95/65 14 Pistols (20 air squats...Read More

Warm up 4×400 rest 60 seconds between Strength Deadlift city Heavy sets of 5 5,5,5,5,5 Wod 800m run 60 air squats 40 Deadlifts 225/155 20 HSPU 10 Man Makers—- crapRead More

Warm Up- Row 500m 90 Seconds each Couch Stretch Pigeon Shoulder stretch (arm in band) Strength- Strict press EVERYONE grab an empty bar, hold proper overhead locked out position. Head through 7,7,7,7,7 Wod- 18 Minute Cap 1000 meter row buy Then Amrap of 4 Clean and Jerk 185/135 8 burpees over your bar Run 200mRead More

Warm Up- 4 rounds run 200m 20 Air squats Strength 4 sets of 10 back squats- before you start, warm up, EVERYONE grab an empty bar, sit in the bottom of your back squat, coach will fix your bottom position then 6,6,6,6,6  at 75 to 85 percent Wod 5 Rounds 25 doubles 20 wall balls...Read More

Partner Wod, wod starts at 10:15. Be ready! If you are late we don’t wait. Wod 1- 8 Minutes Amrap 7 Sits ups 7 wall balls Switch partners *each partner completes a round then switches Wod 2 8 minutes Amrap 6 power cleans 6 burpees over your bar Partner 2- Run 200m Switch when you...Read More

8 am endurance class Run or Row 400m, 400m, 400m, 800m, 800m, 400m, 400m, 400m Rest 90 seconds after 400s and 2:30 after 800m 9am Mobility is back 10am Chipper wod Partners – 30 minute cap 100 Cal Row 100 Kb Swings 100 Sit ups 100 Burpees 100 Alternation air squats.. timing is everything 100...Read More

Warm up Repeat yesterdays warm up, lets get everyone in a stretching habit. Add 30 band pull aparts today Video here Strength Back squat 4 sets of 10 at 70-80 percents push yourself Wod 5 Rounds 10 deadlifts 225/155 4 Bar Muscle ups (sub 10 pull ups) 8 Burpees over your barRead More

Warm up- Couch Stretch- 90 seconds a leg hurdler stretch 90 seconds a leg Pigeon Pose  90 Seconds a leg, Run 600 SLOW SLOW SLOW Then 1 mile time trial (run/walk if you cant run the whole thing, row 1600 only if you can’t run) Strength- Snatch EMOM Every minute on the minutes for 10...Read More