07/11/2020

• Warm Up:
• 200m Run
• 15 Seconds HS Hold or Shoulder Taps
• 8 Alternating Pistols
• 3 rounds
• Strength:
• Sumo Deadlift 4x5
• WOD:
• 3 RFT - 15min Cap
• 20 Deadlifts (225/155)
• 18 cals Row/15 cals Assault/400m Run
• 70 DU's

07/10/2020

Warm Up:Coaches Call - KB DrillsStrength:10 min AMRAP for quality:4 Feet elevated ring rows8 KB Goblet alternating Step UpsWOD:4 roundsGym Length See...

07/09/2020

Warm Up:3rounds8 Banded Pull aparts6 Single Leg Reach4 Single arm DB OH SquatsStrength/Skill:2 L-sit/Tuck Rope Climb5 Single Leg Barbell DL (each...

07/08/2020

Warm Up:Jog Blockthen:6 Shin box with Hip raise and lunge6 Kang Squatsx3Strength:EMOM 15 mins - alternate exercises1-1/2 TGU + 1 TGU each side8-10...

07/07/2020

Warm Up:10 Wall Squat with PVC20 Banded Booty side steps10 Contralateral Planks20 Sprawlsx2Strength:Back Squat 4x5 (70% - tempo 3330)WOD:10 Alt...

07/06/2020

Warm Up:Coaches CallStrength:Cleans4x4WOD:AMRAP in 14 minutes - 60 calorie Row - 50 Toes-to-Bars / Mod Toes to Rings - 40 Wall Ball...

07/04/2020

Happy 4th of July!Class at 9 todayWarm Up:Star PlankFire Works LungesSquats and StripesRed white and GlutesStar Spangled BicyclesJump Rope Bursts1 min...

07/03/2020

Warm Up:15 Push UpsBear Crawl lap20 Shoulder TapsBear Crawl lapx2Strength/WOD:Sled PullDB Front Rack LungesBear Hug Sand Bag CarryHeavy Ball toss over...

07/02/2020

Warm Up:active mobilitythen:400m Row for timex2Strength:Front Squat4x4WOD:12min AMRAP35 DU's15 DB Push Press10 Burpees

07/01/2020

Warm Up:Med Ball DrillsStrength:DeadliftHang Squat CleanSplit Jerk-work up to heavy setWOD:21-15-9OH SquatsBox JumpsT2B

06/29/2020

Warm Up:10 band pass throughs and pull aparts10 Good mornings10 alt reverse lunges with twist10 leg lowers with bandx3WOD:20 KB Swings10-9-8-7...Push...

06/27/2020

Warm Up:Coaches CallStrength:Thrustersmax set of 2WOD:40 Thrusters 65/9510 Pull Ups30 Thrusters20 Pull Ups20 Thusters30 Pull Ups10 Thrusters40 Pull...

06/26/2020

Warm Up:Foam Roll, MobilizeStrength::7 single arm KB Step Ups1 TGU each hand5-8 Ring Dips4 roundsWOD:80 Mtn. Climbers60 Ball Slams400m Row 3...

06/25/2020

Warm Up:1 min Plank30 leg raises1 min Push Ups30 KB SDHPx3WOD:10 Cals Assault Bike:8 Bench Press AHAP4 Heavy Tire Flips1-2 Rope Climbs6 rounds

06/24/2020

Warm Up:Jog Block or row 80010 Reverse Plank Bridges10 Body weight windmills10 Prisoner kneeling to Standx2Strength:8/8 Seated DB Press10/10 CrossBody...

06/23/2020

Warm Up:Coaches CallStrength:Back Squat 8x2 4x22x2WOD:Every 3 minutes for 5 rounds5 pull Ups10 G2OH (35/50)15 Jump Squats20 KB Swings

06/22/2020

Warm Up:4 Inchworms with Rotation6 shin box with hip extensionmax Hollow rocksx3Strength:Press 3x5Push Press 5x5WOD:5 HSPU200m run10 Burpees100m...

06/20/2020

6/20Warm Up:1 minute Stations2 roundsJump Rope - singlesMonster WalksBent Knee sit upsPlankLunge with...

06/19/2020

6/19/2020Warm Up:Foam RollBanded Shoulder MobilityKneeling Hip Stretchthen:10 Bridges5 Inchworms with Rotation10 Light KB Swingsx3WOD:Cindy...

06/18/2020

6/18/2020Warm Up:Hip mobility / Shoulder mobility (5 minutes)+3 rounds for quality:3 Kettlebell Arm Bars; each side6 Forward Foot Elevated Split...

06/13/2020

9am today  ?Kelly?

03/19/2020

Warm Up:5 OH KB Squats10 Alt Reverse Lunge KB Pass Thru20 See Saw Squatsx3Strength:Push Press + Push Jerk + Split JerkWOD:20 Swings20 Floor KB Chest...

03/18/2020

Warm UP:Banded Mobility and ExercisesStrength:Squat SnatchWOD:Farmers Carry 100m50 Sit Ups25 Alt DB Snatches4 RFTFinisher:150 Burpees for Franny

03/16/2020

Warm Up:MobilizingWOD:4 rounds for time of:50-ft. walking lunge30 wall-ball shots30 box jumps♀ 20-in. box ♂ 24-in. box

03/14/2020

Warm Up: mobility drills + core drills + movement prepGAME: hot potatoes w/medicine ballWOD:AMRAP 20 minutes7 Toes to Bar7 OHS #95/657 Bar Facing...

03/13/2020

3/13Warm Up:Coaches Call Prep for StrengthStrength:Clean Pull 10-8-6-4Single Leg Deadlift 12-10-8-6 (total reps)WOD:3 Squat Cleans3 Hang Cleans4...

03/12/2020

Warm Up:8 Strict k2E20 Lunges Walking Backwards8 Ring Rows (feet elevated)20 Banded Glute Bridges3 Rounds for QualityStrength:Back...

03/11/2020

Warm Up:Coaches Call MobilityStrength:10-8-6-4-2 Strict HSPU20-16-14-12-10 Kipping Pull Ups**20-30 sec Hollow Hold after each setWOD:40-30-20-10Cal...

03/09/2020

Warm Up:Coaches Call mobility/coreStrength:200 Push UpsWOD:Circuit - 1 min each - 15 sec transitionLunge to OH Press - Double DB or KBWeighted side...

03/09/2020

Warm Up:coaches callStrength:Push Press5x5WOD:15 KB Swings10 Alt Push Press - KB or DB15 Air Squats200m Row5 RFT

03/07/2020

Warm Up:Core and Strength prep drillsStrength:Deadlift 8x5 (65-75%)WOD:1 DL2 Squat Cleans (155/105)3 Deficit Hand Release Push Ups4 High Box Jumps...

03/06/2020

Warm Up:Coaches CallStrength:Front Squat 5x5 (first 3 reps 5/5/5 tempo)WOD:10 Double KB or DB Clean and Jerk100m Farmers Carry20 Wall Ball15min AMRAP

03/05/2020

Warm Up:MB DrillsStrength:Bench Press 10-8-6-4-2** Follow each set of bench with 20-40sec Ring L-Sit HoldWOD:9 Bar MU's9 Pull Ups (strict)100m...

03/04/2020

Warm Up:Lap Weighted Bear Crawl10 ring rows! min Wall Sit15-30 Sec Chin Up Hold3 RoundsWOD:30 DU's10 Burpee Box Overs** max thruster+ Lunge+Lunge...

03/03/2020

Warm Up:Banded Shoulder and lat mobilitythen:Single DB OH Squats 5/5Alt DB Snatch 10Hollow Hold 20 Secsx2Strength:Power Clean + Hang Power Clean +...

02/29/2020

Warm Up:Group Pick Partner WOD:25min AMRAP4 Power Cleans (95/135)8 KB Swings12 Squats** partners run 200 together on minute 0, 5, 10, 15, 20**...

02/28/2020

Warm Up:5 KB Squats5 KB Presses10 KB Swings7min AMRAPStrength:Bench Press 5x8Bent Over Row 5x8Barbell Curls 5x8** 100m Ski Erg, Row or RunWOD:1 min...

02/27/2020

Warm Up:PVC and Banded exercisesStrength:2 Power Cleans + 2 Hang Cleans + 3 Front SquatsWOD:10 Pull Ups20 HS Hold or High Plank Shoulder Taps30 Alt...

02/26/2020

Warm Up:10min EMOM10 Wall Ball**Mtn Climbers with hands on MB for remainder of minutePartner WOD:25 Burpees over Bar25 Thrusters400m Run4 RFTShare the...

02/25/2020

Warm Up:Coaches Call - prep for deadlift Strength:6-10 Deadlift (65-70%)4 sets - go up as form allows** follow each set with a 60 second plank -...

02/24/2020

Warm Up:Active MobilitySquat TherapyStrength:1 RM Back SquatWOD:12min alt EMOM1.  5 Squat Snatches2.  5 Pull Ups, 10 lateral Hops over Bar,...

02/22/2020

Warm Up:Wall Ball Volley BallWOD 1: "Alberto"3 RFT5 HSPU12/15 Cal Rowertime cap 8 minutesWOD 2: "Albertos Revenge" on the 10:00:3RFT10 Double DB Hang...

02/21/2020

Warm Up:Coaches CallStrength:V-ups with 15 sec Hollow Hold as a group 10-9-8..1Barbell Bent Over Row & DB RDL's 10-9-8...1WOD:200m RunLap...

02/20/2020

Warm Up:300m Row1 min HS Hold1 min Wall Sit1 min Bar Hangx3WOD:10 Floor Press20 Renegade Rows20 See Saw Squats10 Ground to OH20min AMRAP

02/19/2020

Warm Up:12 MB Deadlfits9 MB Cleans 6 Split Jerks6 min EMOMStrength:Power Clean + Hang Clean Squat6 setsWOD:12 Deadlfits9 Power Cleans6 Split...

02/18/2020

Warm Up:Mobilize  - coaches CallStrength:GHD Sit UpsStrict Toes to RingsPractice technique, work a few setsWOD:800m Run 50 Sit Ups100...

02/17/2020

Presidents Day WODWarm Up:Coaches CallStrength:Sumo Deadlift High Pull PracticeWOD:?ZEUS?U.S. Army Specialist David E. Hickman, 23, of Greensboro,...

02/15/2020

Warm Up:Games - Coaches Call Strength:Muscle Up (Bar and Ring) WOD:For TimeBuy in: 400m RunThen:5-10-15-20-25- Pull-Ups - Single Db Box...

02/14/2020

2/14Warm Up:Coaches call Strength:Back Squat (3 sec down, 3 sec pause, 3 sec up)4x5Super Set will 30 Sec HandStand HoldWOD:10 T2B10 DB Hang Clean...

02/13/2020

2/13Warm Up:Coaches CallStrength:9-8-7-6-5-4-3-2-1Strict Push Ups  (mod to elevated or knees)DB or KB Single Leg Deadlifts (each leg)WOD:3RFT15...

02/12/2020

Warm Up:MobilizeWOD A.800m Run60 Swings40 Ball Slams20  Strict Pull UpsWOD B.3 RFT25 Wall Ball15 Cal Row10 Devils Press (25/35)

02/11/2020

Warm Up:Coaches call Mobility/Core Stabilization for liftStrength:A. 2 Hang Muscle Snatch + 2 Muscle Snatch 3 setsB. 2 Hang Power Snatch + 2 Power...

02/10/2020

Warm Up:5 Banded Pull Downs10 KB Single FR Slow squats (5/5)15 Jump Jacks10minsStrength:Bench Press 5x5WOD:5 Pull Ups10 Push Ups15 Squats15min AMRAP

02/08/2020

Warm Up:Coaches Call - GamesWOD:15 Thrusters (65/95#)200m Run4 RoundsREST 3 MIN - then:21-15-9-6-3Cleans (95/135#)Front Rack LungesHSPU 

02/07/2020

Warm Up:Ladder DrillsTabata:OH Squats w PVCT2B/Sit UpsKB SwingsPull UpsBurpees

02/06/2020

Warm Up:Ring Holds 1/2 TGUPistolsWOD:80 Man Climbers60 Wall Ball400m Row or Run30 Push Jerks (135/95)400m Row or Run60 Wall Ball80 Mtn Climbers

02/05/2020

Warm Up:Tabata Squats and Hollow Hold (alt exercises)Strength:Front Squat1-3 @85-90% + 10 @ 65-70%x4WOD:4 Hang Power Snatches6 Pull Ups8 Box Jumps6min...

02/04/2020

Warm Up: Coaches Call MU and HS walk practiceStrength:Double KB Clan and Jerkwork up to heavy KB'sWOD:Lap in backyard Double KB OH Walk12 Cal...

02/03/2020

Warm Up:Coaches CallStrength:EMOM 12min1. 5-10 Pull Ups2. 8-10 Barbell Rows3. 10-15 Hollow RocksWOD:1-2 Rope Climbs10 KB Swings40 DU'sx6

02/01/2020

Warm Up:25 Ball Slams25 Push Ups25 Weighted Box Walk Oversx2Strength:Deadlift 5x5then:Deadlift Deficit (on plate)10x3Sumo Deadlift 10x3Finisher:5...