Today

• Warm Up:
• Jump Rope and Ladder Drills
• Strength:
• Back Squat
• build to heavy single
• WOD:
• 50-40-30-20-10
• Box Jumps
• KB Swings
• 20min Cap

07/16/2019

Warm Up:Active Mobility, then:400m Row15 Burpees3 Rope Climbs3 roundsStrength:Clean and Jerk10x3Finisher:If time - core or stretching - coaches call

07/15/2019

Warm Up:Coaches CallStrength:Thrusters3x5WOD:400m Run15 Thrusters21Inverted Burpees3RFT

07/13/2019

Warm Up:Coaches Call MB DrillsPartner WOD:200m Run together with ball15 Pull Ups15 T2B15 Squats10min AMRAPrest 2 minutes, then:30 Navy Seals with...

07/12/2019

Warm Up:Coaches Call - SLIPS drills for 15minsStrength/Skill:Muscle Ups - if good do a few max setsif learning - coaches call strength/technique...

07/11/2019

Warm Up:10 Push Ups Alt Hand on MB10 MB Sit Ups10 MB Cleans3 RoundsStrength:Power Cleans3x5WOD:15 Cleans 20 Push Ups25 Ball Slams30 DU's15min...

07/10/2019

Warm Up:Coaches CallWOD:800m Run30 Swings30 Wall Ball3RFTFinisher:Core Circuit

07/09/2019

7/9/2019Warm Up:Shoulder and Lat mobility Active Mobility - Core Activation for LiftStrength:OverHead Squatswork up to 1RMWOD:5 minutes50/30 Cal...

07/08/2019

Warm Up:Active Mobility - Coaches CallStrength:Strict Press 3x5follow each set with max set of strict pull upsWOD:15/20 Cal Row12 Unbroken Wall Ball20...

07/06/2019

Warm Up:1 minute each exercisesSquatsHollow HoldBurpeesTemp Push UpsRest3 RoundsWOD:30 DB Push Jerks50 DU's30 DB Box Step Overs50 DU's20min...

07/05/2019

Warm Up:Active Mobility - coaches callStrength:Deadlift 5x5WOD:5 T2B10 DB Front Squats15 Pull Ups20 Sit Ups25 DB Deadlifts3RFT

07/03/2019

Reminder: Closed for 4th of July!See you Friday - 7amWarm Up:Coaches CallStrength:Clean and Jerk Complex1 Clean Pull1 Squat Clean1 Jerk6 setsWOD:400m...

07/02/2019

7/2/2019Warm Up:Active Mobility and Set up for WODStrength:Press 5x5WOD:35 Air Squats35 DB Push Press35 Ab Mat Sit Ups35 TTB35 Burpees35 DB...

07/01/2019

Warm Up:12 KB swings200m Run12 Pull Ups200m Run15min AMRAPWOD:21-15-9Deadlifts (135/95)Wall BallV-Ups

06/28/2019

6/28/2019Warm Up:Coaches Call Mobility 10-15 minsStrength:3 sets9 Banded Torso Rotations (each side)15 Bent Over Row (each arm )21 Foam Roller Flys27...

06/27/2019

Warm Up:Handstand Walk, Hold  or Taps (20-30secs)Bear Crawl with DB's  - lap of back yardDB OH Walking Lunge - lap of back...

06/26/2019

Warm Up:200m Run20 Squats10 Push Ups12min AMRAPStrength:Back Squat 5x6 WOD:10 Single Leg Deadlift with KB20 KB Swings10 Alt KB Reverse Lunge Pass...

06/25/2019

Warm Up:Coaches Call - GynamsticsPartner WOD:3RFT80 Calorie Row60 C2B40 Wall Balls (30/20)20 TTB*35min Cap

06/24/2019

Warm Up:Active and MB DrillsStrength:3 Power Cleans1 Pausing Push Jerk2 Push JerksEvery 2 minutes - 5 setsWOD:"The Chief"3min AMRAP3 Power Cleans...

06/22/2019

Warm Up:Tabata This!DU'sPlankThrusters (odd hold bottom, even hold top)WOD:5 Pull Ups10 DB Floor Chest Press15 DB Deadlift15min AMRAPFinisher:Sled...

06/21/2019

6/21Warm Up:Coaches Call Drills and Pistol Practice 20minsWOD:10 Alt DB Snatches1 Bar MU 8 Alt DB Snatches2 Bar MU6, 34, 42, 6then go back...

06/20/2019

6/20Warm Up:"Annie" - not for time50-40-30-20-10DU's and Sit UpsPractice/Prep:Lat and shoulder mobility drillsWOD:6 Clean & Jerks12 Push Ups18...

06/19/2019

6/19Warm Up: 21 Cal Row21 PVC Thrusters 21 Squat Jumpsx3Strength:Push Press 5x5WOD:24-18-12Burpees over BarHang Squat Cleans

06/18/2019

6/18Warm Up:Coaches Call HS Practice 15minStrength:OHS 7x4WOD:15min 1 mile RunMax DU's for he rest of timeMost DU's wins

06/17/2019

6/17Warm Up:Active Mobility then:Rowling - 250 x 3WOD:15 Pull Ups10 Ring Dips10 Snatch Balancex4Finisher:Weighted Glute Bridges 5x5Mobilize

06/15/2019

6/15Warm Up:48 Burpees For BrandieWOD:"Kelly"30 Wall Ball30 Box Jumps (24")400m Runx5

06/14/2019

6/14Warm Up:Core & Cardio Circuit5-7 Stations 1 min Each x2Team WOD:50 DB Push Press50 Ring Rows50 Push Ups50 Walking Lunges with DB50 Air...

06/13/2019

6/13Warm Up:Coaches Call - drills and mobility for strengthStrength:Power Snatchwork up to heavy set of 2WOD:20 GHD Sit Ups15 DB Bench Press10 Strict...

06/12/2019

Warm Up:25 Wall Ball200m WB Run15min AMRAPStrength:Hang Clean 5x5WOD:1 rope climb100m Row2 rope climbs200m Row3, 300 - etc...15min AMRAP

06/11/2019

6/11Warm Up:Active Mobility then:Muscle Up Practice 15 minsStrength:Front Squat 5x5WOD:7 Romanian Deadlifts (70%1rm)7 Deadlifts21 Burpees 4RFT

06/10/2019

Warm Up:500m Row10 ManMakersx2Strength:Bench Press 5x5WOD:'21-15-9Weighted Push UpsAnchored Weighted Sit UpsDB Thrusters

06/08/2019

Warm Up:Games - group pickWOD:1mile run or row150 Burpee Pull Ups1mile run or row

06/06/2019

Warm Up:Mobility - Coaches CallPartner WOD:100 DU's100 Power Cleans (135/95)100 HSPU100 Front Squats

06/05/2019

Warm Up:Coaches CallStrength:Deadlift3-3-3-3-1-1-1WOD:15min AMRAP6 Pull Ups12 Burpees18 DB Front Squats

06/04/2019

Warm Up:Jog Block30 Alt. Clean & Jerks with KB or DBx2Strength:Clean& Jerk4-4-4-4-4WOD:10min AMRAP30 DB Strict Press15 Bar Muscle Ups (mod to...

06/03/2019

Warm Up:30' DB OH Walk (left)30' DB OH Walk (right)10 Ring Rows w 2 sec hold at top60" Double DB Walking Lunge (hang hold)rest as needed - 3...

06/01/2019

Warm Up:Coaches CallWOD:30 Burpees20 Pistols10 HSPU20 Box Jumps30 Wall Ball400m Runx3

05/31/2019

5/30/2019Warm Up:Active Mobility - Coaches CallMuscle Up Practice - coaches call on drills30 mins.WOD:30 DB Deadlifts20 Cal Row15 DB Seated Press10...

05/30/2019

Warm Up:Coaches Call - Mobility and Single Leg DrillsWOD:50-40-30-20-10Step Ups with BarbellWindshield WipersBox Jumps

05/29/2019

Warm Up:Around the World on BoxHS Hold or Shoulder TapsLunges with MB RotationsMB Ab TwistsBack Extensions on Ball1min each x2Strength:Incline DB...

05/28/2019

5/28/2019Warm Up:Mobilize after Murph 15min - if no murph, run 1 mileStrength/Review:SDHPRing Ring DipsWOD:21 SDHP (65/95#)21 Ring Dips5RFT

05/27/2019

Class at 9am Only Today#MURPHCHALLENGE #TAKETHECHALLENGE #CHALLENGEACCEPTED

05/25/2019

Warm Up:10 KB Taters10 KB Sit Up Press Switch10 Alt KB/DB Snatches10min AMRAPWOD:5:00 AMRAP25 Burpees25/25 S.A. KB/DB Push Jerks (24/16kg)? 2 minutes...

05/24/2019

5/24/2019Warm Up:Fun 15 minsRowling - 200m x3 (coaches call penalty)Strength:Weighted Pull Ups3-3-3-3WOD:1min Stationsrest between rounds as needed3...

05/23/2019

5/22/2019Warm Up:25/25FT DB March (single DB)10 Banded Good Mornings10 Hollow/Arch Kip Swings (**advance add MB between feet)10 Strict Push Ups...

05/22/2019

Warm UP:10 Alt DB Snatch Sprawl20 Lateral Hops Over DB30 Mtn. Climbers10min AMRAPStrength:Front Squat8-8-6-6-4-4WOD:200m Row10 DB Thrusters (5/5)10...

05/21/2019

5/21/2019Warm Up:Coaches CallWOD:100 Double Unders (200 singles)25 OH Squats (135/95lb)25 Burpees 2 RFT- then -Run 1.5 Miles (sub row = 3000m)

05/20/2019

Warm Up:Foam roll then:30 seconds each x3HS Hold Face to WallChin Up HoldBottom of Push Up HoldWall Squat with PlateStrength:DB Bench...

05/18/2019

Bonny's Birthday WODWarm up:Active Mobilitythen:60 Walking Lunges60 Jump Jacksx2WOD 1:600m Run or Row60 Alternating Weighted Step Upsx2WOD 2:100m...

05/17/2019

Warm Up:Coaches Call WOD:For Time50 Box Jumps40 DB Squat Cleans30 OH Walking Lunges 20 T2B10 Tire Flips200m Run after each...

05/16/2019

Warm Up:Power Wall BallLunges with MB OHWall Ball sit upsMB Jump Jacks1 min each station3 roundsStrength:Press8/8/6/4/4/4WOD:12min AMRAP10 Deadlifts...

05/15/2019

Warm Up:Jog BlockActive MobilityWOD:4 rounds for time, alternating arms each round, of:10 single-arm squat snatches8 single-arm rows6 single-arm push...

05/14/2019

5/14/2019    Warm Up:Coaches Call, Drills for SnatchStrength:SnatchWork up to a heavy singlethen:Hang Squat Snatch3-3-3WOD:300m...

05/13/2019

5/13/2019Warm Up:21-15-9PVC OH SquatsPush Ups with ClapHollow RocksStrength/Practice:Back Squat 8/8/6/4/4/4Practice Hold or Walk between...

05/11/2019

5/11/2019Donnies Birthday WODWarm Up:Donnies CallWOD:"Filthy Fifty Four"For time:54 Box jump, 24 inch box54 Jumping pull-ups54 Kettlebell swings, 1...

05/10/2019

5/10/2019Warm Up:Coaches Call, Review MovementsStrength:1 Snatch + 1 Hang Squat Snatch + 2 OHSx5 setsWOD:15 Snatches30 Sprawls15 Back Squats30 T2B15...

05/09/2019

5/9/2019Warm Up:Coaches Call MB Drills (jump jacks, squats, sit ups, etc)Strength:Push Press 5x3Front Squat 5x3WOD:16min EMOM3 Rope Climbs20 Goblet...

05/08/2019

Warm Up:Coaches Call Mobility200m Run6 TGUx3WOD:"Fight Gone Bad"Row KB SwingKB SDHP (55/72)Rope WavesBall Slams

05/07/2019

Warm Up:5 minutes Active Drills - Coaches Callthen:5x5 RDL (bar only)5x5 Back Squat with 3 sec hold at bottom (bar only)Super Set...

05/06/2019

Warm Up:Active Mobilitythen:CrossFit.com Challenge:How far can you carry 35/55lb DB's?  400m?Strength:Bent Over Row 8x5Hollow Hold on Pull Up...