Today

• 1/27
• Warm Up:
• Active Mobility 
• WOD:
• 4 RFT
• 200m Run/Row
• 20 Squats
• 200m Run
• 20 Pull Ups
• 200m Run
• 20 Push Ups
• 200m Run
• 20 Sit Ups

01/26/2021

1/26Warm Up:Coaches CallStrength:4 sets:2 Push Jerks + 1 Split Jerk6 sets:6 Push PressWOD:4 rounds3 Power Clean & Jerks (95/135)5 Front Squats15...

01/23/2021

1/23Warm Up:Coaches CallWOD:4 RFT7 HSPU15 Double DB DL (35/50)30 DU's400m RunTime Cap 22 mins*** May change due to weather :) ***

01/22/2021

1/22Warm Up:4 Sprawls to Broad Jump6 90/90 Hip Ext.10 Sec Lat/Shoulder stretch on Boxx3Strength:Hang Squat Clean 3x4WOD:3 RFQ6 Box Jumps6 HPCrest 60...

01/21/2021

1/21Warm Up:Foam RollTia Claire Toomeys Snatch Warm UpStrength:1 Squat Snatch every 30 secs for 7 roundsStrength/WOD 2:Bench Press 4-10Row 9/12...

01/20/2021

1/20Warm Up:Mobility & coreSkill:3-4 sets10-15 Sec Reverse Hyper Box Hold10-20 Sec L-Sit Rope Pull Up HoldWOD:12min EMOM1. 8-10 Front Squats2....

01/19/2021

1/19Warm Up:Wall Stretch20 Reverse lunges10 secs Contralateral Plank each side8 Push Ups to SA downdog6 Beast to Shoot Throughx2Skill:Ring DipsHeavy...

01/18/2021

1/18Warm Up:Foam Roll5 Cossack Squats4 SA DB Push Press (Hold Last one)100m Runx 2Skill:3 rounds3 Strict K2E4 KB Hike Pass to DL5 Plate OH Split...

01/16/2021

1/16Warm Up:Coaches CallPractice:Bar Muscle UpsWOD:15-12-9Thrusters (65/95) (*85/115)Pull Ups (**Chest to Bar)Box Jumps12min Cap

01/15/2021

1/15Warm Up:Foam Roll3 rounds as a group:6 Side Plank with Powell Taises10 Seated Face PullsWOD 1: "Heavy Cream"3 rounds1 gym length Yoke/Log Carry1...

01/14/2021

1/14Warm Up:Band Pass throughsBand Pull ApartsSide PlankCrab Toe Touchx3Skill:MU's & Russian Box DipsWOD:1 minute on, 1 minute off for 3...

01/13/2021

1/13Warm Up:Coaches CallStrength:10 DB Bench Press - Glute Bridge10-20 Banded Glute Hip Ext.x4WOD:"Double the Fun"10 sec Hanging L Sit6 SDHP9 Burpees...

01/12/2021

1/12Warm Up:4 SA DB Hang Snatch4 SA DB OH Squat4 Side Arch Ups4 Shuttle runsx2Strength:Snatch Complex = 1 Snatch Pull + 1 OHS x3(empty barbell -...

01/11/2021

1/11Warm Up:10 Shin Box with Hip Ext. alt10 sec Internal Shldr Rotation 3 Glute Bridge walk outsx2Skill:4 Beast to Shoulder Tap & Reach...

01/09/2021

1/9Warm Up:Coaches CallWOD:17.1 Games WOD10-20-30-40-50 SA DB Snatch ( alt arms)**15 Burpee Box Jump Overs after each set

01/08/2021

1/8Warm Up:Mobility - coaches CallWOD:25 OH Squats (85/115)50" Single DB OH Walking lunge (each leg) (40/25)25 Double DB Shoulder to OH (40/25)Extra:3...

01/07/2021

1/7 - Happy Birthday Tosh!Warm Up:Foam Roll800 m Run40 SL Glute Bridges37 Burpees (Happy Birthday Tosh!)Skill/Strength:5 SA DB Turkish Sit Up (each...

01/06/2021

1/6Warm Up:6 90/90 KB Hip Extensions8 KB Taters4 Push Ups + Plank Walkx2+ Clean Warm Up 101WOD:12-14min EMOM (alternating movements)2 Squat Cleans...

01/05/2021

1/5Warm Up:10 sec Hanging on Bar10 Tin Soldiers10 hanging Cap Circles10 Banded Good Mornings20 Walking lunges with Rotationx2Strength:Weighted Pull...

01/04/2021

1/4Warm Up:Foam Roll;2 Rounds5 Cossack Squats4 SA DB Push Press100m RunStrength:12min EMOM1. 30sec SA DB Snatch2. 30sec Assisted Skater Squats3. 30sec...

12/31/2020

12/31 -  Closed until 1/2