Today

• 9/24
• Warm Up:
• Hip & Shoulder mobilizing
• then:
• 2-3 rounds
• 6 Half Kneeling Press each arm
• 8 Heavy MB Squats
• 10 Hollow Banded Pull Downs
• Strength:
• Dip Squat Clean 2x3
• Squat Clean 1x5 - rest 2 mins
• WOD:
• 8 Thrusters (65/95#)
• 12 Pull Ups
• 8 Thrusters 
• rest 4 mins
• 12 Pull Ups
• 8 Thrusters
• 12 Pull Ups
• rest 4 minutes
• 8 Thrusters
• 12 Pull Ups
• 8 Thrusters

09/23/2020

9/23Warm Up:Active Mobility - Foam RollStrength:DB Bench Press5x5WOD:8 KB Halos10 KB Goblet Squats8 Press each side15 Swings8 Bent over rows each...

09/22/2020

9/22Warm Up:a:Rowing Technique (10 arms, 10 legs, 10 full pull)b:15 Sec Pigeon pose on box each side + 10 sec ring holdSkill:3 rounds5 Single...

09/21/2020

9/21Warm Up:Active Mobility & Foam RollingSkill:6-12 Parallete Push Ups15-20 sec Ring Tuck Hold6 Ring Plank Extensions12min...

09/19/2020

9/19Warm Up:Active MobilityWarm Up 2:200m Run with MB10 MB Sit Upsx2WOD:"Nasty Nancy"  CF Games 2020 Event400m Run15 OH Squats (65/95)15 Bar...

09/18/2020

9/18Warm Up:Active mobility & Plank GameSkill:Yoke CarrySled PushSand Bag or Heavy Ball over shoulderWOD:Bike 600 + 21 ball slamsBike 600 + 21...

09/17/2020

9/17Warm Up:3 Rounds for Quality150m Row5 Med Ball Single Leg DL each leg5 Single Leg Squats to Med Ball each legWOD 1:EMOM 9 min4 Paralettes Shoot...

09/15/2020

Warm Up:KB Drills - Coaches CallStrength:5 TGU each hand10 Back Extensions15 minsWOD:EMOM 15 min1. 15 KB Swings2. 30 Air Squats3. 45 Shoulder Taps

09/15/2020

9/15Warm Up:Hip Banded mobilization then:2 rounds10 Scapular Pull Ups2 gym length walking lunges15 secs Hollow HoldStrength:Back Squats...

09/14/2020

Warm Up:Foam Roll then:1 Wall Walk plus 2 side steps each side10-15 Sec Ring Hold10 Sit Upsx3Strength:Jerk Balance 3x3Split Jerk 2x5WOD:4 rounds for...

09/12/2020

Warm Up:Coaches CallPartner WOD:50 Power Cleans (135/95)50 Front Squats50 Shoulder to Overheadremaining time burpees - you go I go...20min AMRAP

09/11/2020

9/11 TRIBUTE WODFor honor and respect of the fallen:Chipper Style in Teams of 3For the 343 Firefighters:100 Deadlifts 100 Power Cleans 100...

09/10/2020

Warm Up:TTT Squat Warm Up:then:5 Bar kip swings with lat pull down10 KB Front Squats20 Lateral Hopsx3WOD:5 Power Snatch (65/95#)12 KB Swings5 Bar...

09/09/2020

Warm Up:1 Gym length Bear Crawl3 DB Inchworms6 DB Squat Clean Thrusters1 Gym length Crab Crawlx3Strength:Clean Complex  4-5 sets for good form1...