Today

• Warm Up:
• Active Mobility Coaches Call Drills
• Discuss 19.1
• Review Wall Ball and Rowing Technique 
• WOD: (everyone)
• "Annie"
• 50-40-30-20-10
• DU's and Sit Ups
• WOD 2: (those who want to)
• 50-40-30-20-10
• KB Swings
• Ball Slams

02/21/2019

Warm Up:Foam RollJunk Yard DogStrength:DB Bench Flys/Press3-5 sets, 8-10 repsWOD:1minute Bench Dips1 minute Box Jumps1 minute Plank6 rounds

02/20/2019

Warm Up:Coaches CallPractice MU techniqueStrength:Press 10x3 (65--75%)Push Press 10x3 (65-75%)WOD:3 Ring Muscle Ups (coaches call mod)12/16 cal on...

02/19/2019

Warm Up:50ft Sand Bag Bear Hug Walk50ft Single Arm OH DB Walk (25/25)30 sec Hollow Hold30 Sec HS Holdx3Strength:Split Jerk4x5Alternate L/R ForwardHold...

02/18/2019

Warm Up:Coaches Call Mobility Strength:Ring Dips 5x5Ring Rows 10-8x4WOD:5 Burpees10 Pull Ups15 Push Ups20 Squats15min AMRAP

02/16/2019

Warm Up:Coaches CallStrength:Snatch Review then;Muscle Snatch to OH Squat x33-5 sets depending on time - go up in weight as neededWOD:1000m Row50...

02/15/2019

Warm Up:Coaches Call - Pushing and Core Exercises15minutesStrength:Bench Press 4x4**do a set of max strict push ups after each setWOD:20 Swings20...

02/14/2019

Happy Valentines Day!Warm Up:Coaches CallPartner WOD:(A) "Tunnel of Love," For Time:1000 meter Row (Partner 2 Jumps Rope*)*Switch every 500 meters;...

02/13/2019

Warm Up:Coaches Call Drills for RunningRun Block for time - record timeWOD 1:Tabata Style - PlankHigh Plank Shoulder TapsArch HoldHollow...

02/12/2019

Warm Up:Hip & Low Back Mobility drillsMB Squat Clean Review30 MB Squat Clean ThrustersStrength:Front Squat 5x5WOD:5 Strict Pull Ups10 Strict Push...

02/11/2019

Warm Up:5 Inchworms10 Perfect Lunges100m Side Shufflex3Skill:L SitWOD:5 TGU10 Burpees over KB100m Run15min AMRAP

02/09/2019

?Pet Rock?For time:Buy-in 1600m relay row (200m at a time)30/30 Pull Ups40/40 Push-ups50/50 Anchored abmat sit-ups60/60 Box jumps (24 inch/20...

02/08/2019

2/8/2019Warm Up:Coaches Call MobilityPractice/Strength:Jump Rope - Single, Double, Triple UndersPlanks - variousWOD:30 Squats20 Burpees30 KB Swings20...

02/07/2019

Warm Up:Coaches CallStrength:Bench Press10-10-8-8-4-4WOD:1 min Max Thrusters1 min Rest1 min Max Front Racked Alternating Lunges1 min Rest1 min Max...

02/06/2019

Warm Up:1 min KB Burpee Deadlift30 secs rest30 secs Shoulder Taps30 secs Hollow Hold30 secs restx3Strength:OHS 5x5WOD:20minAMRAP10 DB OHS (5/5)15 Box...

02/05/2019

Warm Up:Active MobilityBanded Shoulder and Lat Activation & ROM exercisesStrength/Skill:Pull Ups - Strict, Kipping and Butterfly Work on...

02/04/2019

2/4/2019Warm Up:Coaches CallHS Warm UpRope Climb Practice:Core:1min HS Hold21 Toes 2 Barx5WOO:21 Back Squats1 Legless Rope Climbx4

02/01/2019

Warm Up:3 rounds:- 5 Push Ups to Downward Dog- 5 ?Wall Hip-Hops?- 8 Hollow Body Band Pull-DownsSkill:EMOM 12 minutes:- Minute 1: 50-60% of max kipping...

01/31/2019

Warm Up:Wall Ball DrillsHollow Rocks and ArchesRunning DrillsWOD:400m Run25 DB Thrusters 50 DU'sx4

01/30/2019

Warm Up:Coaches CallStrength:Strict Press 3x3Push Press 3x3Push Jerk 2x2WOD:10-1 T2BBurpees

01/29/2019

Warm Up:Coaches Call Active Mobility then - 3 rounds:- 3 Scapular circles (in each direction)- 5  V-upsSkill:Toes to BarA) 2 rounds; 5-8 kip...

01/28/2019

Warm Up:Fight Gone Bad Style2 rounds onlyPlankInchwormsSquatsPush UpsAlt Side LungesStrength:Box Squat 5x520 Frog Hops after each setWOD:"Fight Gone...

01/26/2019

Games Open 2009 Part 8    15 reps 155lb BB squat clean30 Toes to bar30 Box jumps 24" box15 Muscle ups30 PushPress /PushJerk 40lb...

01/25/2019

1/25/2019    Warm Up:Coaches Call Practice MovementsPartner WOD:60 Burpees60 Lunges60 Box Jumps60 KB Swings60 Sit Ups...

01/24/2019

Warm Up:Coaches Call MB DrillsJerk ReviewStrength:Jerk Balance 3x5Jerk 3x5WOD:20min AMRAP400m Run or Row30 WB15 WB Burpees

01/23/2019

Warm Up:Banded Side Steps 25/25Banded Bridges 25Hollow Rock Holds 30 secsKipping Hollow / Arches 5-10x3Strength:Weighted Glute Bridges 10Bent Over Row...

01/22/2019

1/22/2019Warm Up:Active Mobility 1 Bosu Burpee+10 Mtn Climbers x1015 Ball Slams x3Strength:PistolsWeighted Strict Push UpsFront Squat...

01/21/2019

7am Class Only Today?MARTIN LUTHER KING, JR. wod?2 Rounds for Time19 Wall Ball Shots (20/14 lb)29 Strict Pull-Ups39 calorie Row19 Man Makers (2 x...

01/19/2019

1/19/2019Warm Up:Coaches CallPractice Movements and Standards for WODWOD:10-20-30-40-50DB Snatches (35/50)15-15-15-15-15Burpee Box Overs20min Time Cap

01/18/2019

1/18/2019Warm Up:Coaches Call Core WorkWOD:Run Block50 Wall Ball30 Sit Upsx3

01/17/2019

1/17/2019Warm Up: 5 push ups10 Squats15 KB Swingsx4Strength:Push Press 3x4WOD:400m Row or Run12 SDHP KB24 Alt Reverse Goblet Lunges12 Anchored...

01/16/2019

1/16/2019Warm up:Coaches Call active mobility HSPU review/practiceWOD:5 HSPU10 DL (135/185)10 K2E30 DU's7 RFT

01/15/2019

1/15/2019Warm Up:Active Mobility Muscle Up drills20minsStrength:Hang Power Cleans3-3-3-3-3-3-3WOD:50 Squats7 Muscle Ups9 Shoulder to Overhead3RFT

01/14/2019

1/14/2019Warm Up:Weighted Stick menInchworms with RotationMB CleansBear CrawlPlank with Ball Taps1 minute x2Strength:L-Sit 30-60secs15 Back...

01/12/2019

1/12/2019Warm Up:Coaches Call Active Warm Upthen:10-1Weighted Box Step OversPush Ups with feet elevatedWOD:Games 18.2a1-10DB Squats (50/35#)Bar Facing...

01/11/2019

1/11/2019Warm Up:100m Farmers Carry10 Sprawlsx3PVC Pipe Burgener Warm Up & Snatch ReviewStrength:Snatch 5x5WOD:21-15-9SnatchesPull UpsWall Ball

01/10/2019

1/10/2019Warm Up:Active MobilityPractice Rope Climbs & Squat CleansWOD:2-4 Rope Climbs8 Squat Cleans10 TGU (5/5)20 Box Jump Overs4RFT

01/09/2019

1/9/2019Warm Up:Active MobilityKB Swing & Sit up10-1WOD:400m Row12 Alt KB or DB Snatches24 DU's 36 Mtn Climbers12 Alt KB or DB Snatches24...

01/08/2019

1/8/2019Warm Up:Tabata Style - 3 roundsMB Cleans, Sit Ups and PlankStrength:10 Bulgarian Split Squats (5/5)30 Banded Side Steps (15/15)x3WOD:25min...

01/07/2019

1/7/2019Warm Up:Active Mobility & Push Jerk Review 5 Push ups10 Alt Shoulder Taps15 Ball Slams4 roundsStrength:Bench Press5x5WOD:5 Push...

01/05/2019

1/5/2019Warm Up:Coaches CallStrength:Deadlift 5-5-4-4-2-2WOD:20min AMRAP8 Toes to Bar10 DB Hang Clean and Jerks (50/35)14 Cal Row or 400m Run

01/04/2019

1/4/2019Warm Up:10 MB Man Makers15 Squats25 Jump Jacksx3WOD:10 Burpee Pull Ups15 Step Back Lunges w BB (each leg)25 V-Ups400m Runx3

01/03/2019

Warm Up:10 Push Ups10 Hollow Rocks10 Squat Jumps10 Scapula Pull Ups10minStrength:Squat Cleans5-5-4-4-2-2WOD:EMOM 14min - Partner10 Wall Ball5 Pull...

01/02/2019

Warm Up:Active Mobility1 min Alt Tire Flips1 min Tire Burpee Jumpsx3Strength:Bench Press5x5WOD:10 Parallette Push Ups10 Goblet Squats or Alt Pistols5...

01/01/2019

Happy New Year!9am Class OnlyWarm Up:400m Jogthen active mobilityWOD:Partner WOD20 Power Cleans (115/75)15 Wall Balls20 Box Jump Overs15 Wall Ball Sit...

12/31/2018

Warm Up:Coaches CallStrength:Weighted Pull Ups3x5WOD:15 Slams12 Swings10 MB Cleans4RFT

12/29/2018

Hero WOD: ?ZACHARY TELLIER? For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50...

12/28/2018

Warm Up:Set up CircuitPerform 10 of each exerciseWOD:1 minute Stationsrest 1 minute repeat 2-4 more timesJump RopeWall BallBox JumpsDipsAssault...

12/27/2018

12/27/2018Warm Up:Active MobilityWOD:500m Row20 Goblet Squats20 Push Ups20 V-Upsx4Warm Up: Active Mobility WOD: 500m Row 20 Goblet Squats 20 Push...

12/26/2018

Closed

12/25/2018

Closed

12/24/2018

Closed

12/22/2018

12/22/2018400m Run25 Squats25 Sit Upsx4

12/21/2018

12/21/2018Warm Up:Active MobilityStrength:Back Squat10 Rep Max - work up toWOD:7RFT7 Back Squats 65/95#7 Box Jumps7 Pull Ups

12/20/2018

12/20/2018Warm Up:10 Push Ups10 Sprawlsx3Strength:Press2x6WOD:100 DU75 Push Press50 T2B25 HSPU

12/19/2018

12/19/2-18Warm Up:5 MB Squat Cleans10 WB15 WB Sit Ups10min AMRAPStrength:Squat Clean5/5/3/3/3WOD:10 Hang Cleans10 Burpees10min AMRAP

12/18/2018

12/18/2018    Warm Up:Coaches Call Gymnastics20 minutesPartner WOD:20min AMRAP10 cal row10 DB Thrusters10 K2Eswitch after each...

12/17/2018

Warm Up:Active Mobility, then:20 Alt Step Ups20 KB Swingsx3Strength:Bench Press 5x5WOD:30 Box Dips30 KB SDHP30 Burpees30 Pull Upsx2

12/15/2018

12/15/2018Hero WOD?MORRISON? HERO WOD 50-40-30-20-10 Reps For TimeWall Ball Shots (20/14 lb)Box Jumps (24/20 in)Kettlebell Swings (1.5/1...

12/14/2018

12/14/2018Warm Up:Active Mobility800m Row - max effort x2Practice: Rope ClimbsWOD:2-4 Rope Climbs20 Hollow Rocks20 Back Extensions30 Sec Max Effort...