8amTeams of 336 Minutes 2:00 per station then switchBikeRowskiBurpee box step ups9am9am CrossFitWe’ll start with a warm up like usual then jump straight into this workout. There will be some accessory work for after Every 8 minutes (Repeat this 3 times)44 wall balls33 ab mat sit ups22 box jump or steps11 Alternating DB snatchesRead More

DON’T FORGET THE HOLDIAY PARTY TONIGHT AT ESCAPE BREWING ON TRINITY, BLVD!!! See you at 7pm Regular class schedule all day Warm-Up 2:00 minutes on the Rower, increasing intensity Body Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Bow and Bend-Down Dog Toe Touches–Quarter Squat Reactive Jumps Barbell Warm-UpHigh Hang (Hip), Hang (Knee), Low...Read More

Warm-Up 2 Sets, For Quality10 Alternating Scorpion Stretch10 Alternating Iron Cross Stretch:30 second Dead-Bugs:30 second Bird-Dogs15 Banded Pull Aparts12 Banded Face PullsThen..Get to Working Loads on Deadlift and Bench PressStrength SupersetEvery 3:30 x 4 Sets10 Bench Press @ 55-60%12 Deadlifts @ 50-55%% of 1RM Bench and % of 1RM Deadlift Looking for consistent loads across...Read More

Warm-Up 2 Sets:30 second Bike20 Plank Shoulder Taps10 Alternating Hang Dumbbell Snatch, Light|:30 second Ski Erg10 Alternating V-Ups + 10 second Hollow Hold40:00 EMOMmin 1: 13/10 Calorie Echomin 2: 3 Wall Walksmin 3: 16 Alternating Hang Dumbbell Snatchmin 4: 13/10 Calorie Ski Ergmin 5: 10 GHD Sit-Ups ****If you havent done these DO NOT DO...Read More

DON’T FORGET THE HOLIDAY PARTY AT ESCAPE BREWING FRIDAY NIGHT! Be there or be square. Warm-Up For Quality3 Sets20 seconds on / 10 second transition– Jump Rope– Bootstrap Squats– Scapular Pull-Ups– Ring Rows– Cossack SquatsStrength Back SquatEvery 2:30 x 4 SetsSet 1: 10 @ 55%Set 2: 10 @ 60%Set 3: 10 @ 65%Set 4: 8...Read More

Warm-Up For Quality10:00 AMRAP200m Run1 Barbell Complex*10 Alternating Box Step-Ups5 Inchworm Push-Ups5 Pike Push-UpsBarbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power CleansWeightliftingEvery 2:00 x 5 Sets5 Tng Power CleanLoad: @ 60%+ of 1RM Power CleanBuilding to a Heavy for the DayStimulus: Barbell Conditioning and CyclingWorkout 3 Rounds For...Read More

Warm up4 rounds building up in weight5 shoulder to overhead5 ring rows, pull ups, or muscle ups.. whatever you are doing for wod 1 Wod 19 minutes 5 STOH 185/125lb, 135/95lb, 95/65 10 Ring Row or Pull Ups or BMU10 STOH 10 Ring Row or Pull Ups or BMU 15 STOH 10 Ring Row or Pull Ups or BMU 20...Read More

8am-35 Minutes. Teams of 3Ski RowRun 400mSwitch when the runner comes back, more of each movement today because there are only 3 movements listed in the workout Warm-Up: 15:00, For Quality 1:00 Cardio Choice 20 Lateral Line Hops 10 Alternating Reverse Lunges5 Inchworm Push-Ups 10 Alternating ScorpionsAlternating Ice Skater Hops  Conditioning 5 Sets 90 second AMRAP 12 American Kettlebell Swings 12...Read More

Scale don’t fail. Warm-Up :45/:45 Couch Stretch12 Bootstrap Squats w/ Block & Twist15 Banded Face Pulls -then-10:00, For Quality30 Plate Hops10 Air Squats10 Push Ups5 Muscle Clean5 Strict PressEmpty Barbell then progress loads…StrengthFront Squat + JerkEvery 2:00 x 6 Sets2 Front Squats + 2 JerksPerform @ 75-85%*Any style jerk today, athlete choice.% is Based on...Read More

:30/:30 Samson Stretch:30 Alternating Scorpion Stretch:30 Alternating Active Pigeon Stretch —2 Sets, For Quality:30 second Echo Bike20 Banded Pull Aparts20 Bear Plank Shoulder Taps12-16 Alternating V-Ups10 Goblet Cossack SquatStrength SupersetEvery 2:30 x 5 Sets12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat8-10 Dumbbell Bench Press, For Load“You Really Got Me” 15:00 EMOM minute...Read More