Friday 11/4Warm Up3:00 Machine of Choice2:00 of Glute Activation10 Spiderman Lunges20 Jump Squats:10 StrengthSquat Clean Warm Up1×3 Power Position1×3 Hang, at knee1×3 Tempo Pull Squat Cleansthen,Squat Cleans4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75-80%3 @ 80-85%2 @ 85-90%Rest 2-4 minutes between sets, drop and reset.Goal is for...Read More

Thursday November 3rdWarm Up    Coach Lead movement by movement   Wrist Rolls 12 Dead Bugs   12 Bird Dogs  :30 Hollow (Arms in Overhead Position)   12 Lunge + Twist  With a Barbell >>  Good Mornings  Overhead Press (From behind the head)  OHS  OH Lunge  :15 Strength   4 – 6 Sets   25 Feet...Read More

Wednesday 11/2Warm UpRun 800MThen Coach Lead >>10 MinutesShuttles Sprints 40 feet (:30 On :30 Off):15 SkillPartner Ski SprintsFor 10 Rounds (5 Each Partner):45 Ski*15 Second Transition between rounds. Reset your ski and get ready. Coach to call out transitions:40 WODAMRAP 15 Minutes (heads up, this is a grippy workout) 2 Rope Climbs (scale to 1...Read More

Warm Up400 M RunHip Flow >>2 Rounds6 Push Ups10 Goblet Squats10 Big rope jump rope or regular rope jump ropeStrengthE2MOM 12 Minutes4 Front Squats @ 70%-80%WOD4 Rounds for time10 Ring Rows100 Singles25 Air Squats15 Burpees over RopeTarget Score 14 MinutesTime Cap 25 MinutesScaling Options >>>Singles – No more than 1:30 on skillBurpees over Rope –...Read More

Warm up2 Minute SkiTHEN (:30 holds on the following)Hollow hold with feet tucked in and arms reaching forward toward feetHollow hold bringing knees toward chest arms still extendedHollow hold with legs extended straight upHollow hold while slowly transitioning to legs and arms extended fullyArch hold with arms straight by ears, glutes tight and feet togetherGator...Read More

AMRAP 12 Minutes30 Wallballs 5, 10, 15, 20, 25… Power Cleans 135/95 At 6 minutes ADD WEIGHT 185/125 Teams of 2 50 Cal Ski 60 Pull Ups 50 Box Jump Overs 30 Synchronized DB Squats 50 BurpeesWod 35 Minutes max reps or distance, pick one, Teams of 2Handstand walkHSPUWall WalkBox HSPURead More

Endurance. Teams of 2!Pick a rower a ski erg. your team will stay on that machine the entire workout. Challenge yourself. Pick your toughest machine. Run 800 with a rope1500m Run 800 with a rope1500m run 800 with a rope1500m run 800 with a rope*scaling would be 1000 meter machine9am CrossFitWarm up- Coaches ChoiceFor Time20...Read More

Friday 10/28 Warm Up 2 Rounds :30 Dead Hang 6 Box Step Ups 10 Good Mornings 50-Foot Crab Walk :10 Review BMU 2 Beat Swings 2 Beat Swings + Pull Up 2 Beat Swings + C2B 2 Beat Swing + Hips to Bar 2 Beat Swing + BMU Remember your LAT activation. Actively push down...Read More

Thursday 10/27 Warm Up 3 Rounds 25 Doubles/Single 10 Good for Yous (Lunge+ Lunge + Squat) 50-foot Duck Walk :10 REVIEW Barbell Warm Up with Coach :15 Strength SQUAT CLEAN x3 Power Position 1×3 Hang (above the knee) 1×3 Tempo Pull Squat Cleans Then (Squat Cleans, no tempo) 4 reps @ 65% 3 @ 70%...Read More

Wednesday 10/26 Warm Up 8 Cal Ski10 PVC Pipe Pass Throughs10 Banded Pull Aparts  *Barbell Review for Snatch* :15 Strength Every 1:30 Minutes for 12 Minutes (8 sets)2 Tempo Pull Squat SnatchesDrop and rest between repsSTART no heavier than 50 Percent of your1RM Squat Snatch. Add weight is movement is flawless. :30 REVIEW L-Sits on...Read More