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

12/30/2020

12/30Warm Up:Coaches CallWOD 1:min 1-4: 70 on 20 off Rowmin 5-8: 70 on 20 off Assaultmin 9-12: 70 on 20 off SkiergWOD 2:2 sets: Wall Walk + 5 sec hold...

12/29/2020

12/29Warm UpCoaches Call Squat Warm UpStrength:"Squat & Run"4 sets8 DB Front Squats100m Run"Gymnastics Complex"3 Kipping Pull Ups2 Toes 2...

12/28/2020

12/28Warm Up:Coaches CallStrength:Clean Complex:1 Power Clean1 Hang Power Clean** Ring Dips** - perform after each set of cleansWOD:1:30 on 30 off -...

12/24/2020

12/24 - Closed until 12/28

12/23/2020

12/23Warm Up:Foam Roll - MobilityStrength:Front Squat2x5 - rest between setsset new PR!WOD:"Modified Jorge"30 Hollow Rocks15 Squat Cleans 95/6524...

12/22/2020

12/22Warm Up:Coaches CallStrength:Bench Press 6x42 rest 20 secs, x3WOD:21-15-9Deadlift Toes 2 Bar** run 200 or 15 Cals assault after each round

12/21/2020

12/21Warm Up:8 Band Pass Throughs8 OH Squats with Band8 ring rows100m runx3Strength:Snatch Complex1 Squat Snatch1 Below the Knee Hang Squat Snatch1 OH...

12/17/2020

12/17Warm Up:800m Run10 DB Manmakersx2Strength:Thrusters 3x4-5WOD:12min EMOM1. 30 secs Max Lunges SA OH2. 30 secs Max SA Plank Rows3. 30 secs Max SA...

12/16/2020

12/16Warm Up:2 rounds10 Pass Throughs10 Sec Plank each Side6 Crab Toe TouchesSkill:3 Ring Turn Over + Dip10 FT Lateral Bear CrawlRope Pull Up...

12/15/2020

12/15Warm Up:6 Taters6 Bear to Bridges20 Sprawlsx3Strength:Front Squat4-3-2 - 4(@3) - 3 (@2) - 2 heavyDU Skill after each set - 1-1-1-2 or 360...

12/14/2020

12/14Warm Up:Foam RollIT Band StretchWall Lat StretchBody Weight Windmillsx2WOD:400m Run200m Run with MB100m Heavy Farmers Carry SA8 Burpee Wall...

12/12/2020

12/12Warm Up:Coaches CallWOD:CF Games 14.460 Cal Row50 Toes to Bar40 Wall Ball30 Cleans (95/135)20 Muscle Ups14min Cap

12/11/2020

12/11Warm Up:Foam Roll20 Prisoner Banded Squats15 Split Stance Muscle Snatch (each)Strength/WOD:20min AMRAP200m Run or 10/7 cals assault bike20 DB...

12/10/2020

12/10Warm Up:EMOM 9 minrow 120mVertical Band Pull ApartsL-Sit floor progression drillGymnastics Conditioning:2 rounds3 Strict MU / mod to knees on...

12/09/2020

12/9Warm Up:Couch Stretch 20 secs4 ring rows with 4 sec pause8-10 steps deck walk with KBHanging Tuck Hold 20 secsx2Strength:Front Squat 6,4,2,6 with...

12/08/2020

12/8Warm Up:Banded Shoulder StretchFull Body Warm UpStrength:Shoulder Press 5x4 (pause at shoulders)Single arm DB Deadlifts 8x4 (each side)WOD:"Burpee...

12/07/2020

12/7Warm Up:Foam Roll20 sec Foam Roll Thoracic Release8 Assisted Side Squats6 Front plank to Side Plankx2Skill:4 rounds for Quality6 Assisted Skater...

12/05/2020

12/5Warm Up:8 Banded Pass Throughs8 Banded OHS8 Scapular Circles20 Skippingx2Strength:OH Squat 1x5WOD:**800m Buy in5 rounds5 Thrusters 95/135)10 C2B...

12/04/2020

12/4Warm Up:Box Pike "Around the World"5/5 Rotational KB Snatch 4 = 2 Sit Ups + 1 Deck SquatStrength:Deadlift 8x4Side Plank Arch Up 6x4Reverse...

12/03/2020

12/3Warm Up:10 Sec Plank, 10 Sec Extended Plank5 Supported SL DB Deadlift each side3 SA DB OH Squat with pause at low spotx3C&J Warm...

12/02/2020

12/2Warm Up:Mobilitythen:4 mins each station - 45 on 15 offRowerSki ErgAssault BikeWOD:3-4 Sets12 Glute Bridge DB Bench Press12 DB Deadlift12 Dead...

12/01/2020

12/1Warm Up:4 rounds5 KB Goblet Squats +5 sec hold at bottom5 KB Hike Passes10 secs Hanging Scapular Hold20 secs Front Plank HoldStrength:1+1/4 Front...

11/30/2020

Warm Up:8 Banded Pass Throughs8 OH Squats8 Ring Rows100m Run or 150m Rowx3Strength:5 set Snatch Complex1 pausing high hang squat snatch1 pausing hang...

11/25/2020

11/25Warm Up:Foam Roll3 rounds15 Sec Hold Shoulder Ext Plank15 sec Hold Single Leg Bridge10 Sec Single Arm Down DogSkill/Strength:Kipping Hand Stand...

11/24/2020

11/24Warm Up:Joint Prep RoutineSide Plank KB Arm BarSeated Snatch Grip Behind the neck PressKB TatersStrength/Skill:Snatch Balance 3x3Hollow Body...

11/23/2020

11/23Warm Up:Foam Rollthen:10 MB Deadlift10 MB Snatches10 MB Squats10 MB Push Press10 Jumps Over MBx2Strength:EMOM 16 min1. SA DL + 25ft Farmers Carry...

11/21/2020

11/21Warm Up:Coaches CallStrength:SA DB OH Squat 3x3SL Broad Jump 8x3 (alt Legs)WOD:30-20-10SA DB Clean & Jerk (35/50)Box Jumpsrest 3...

11/20/2020

11/20Warm Up:Coaches CallStrength:Deadlift 3x4 (75-80%)Ring Face Pull 6-8x4WOD:"Modified Barbara"9/15 Strict Pull Ups25 Sit Ups40 Band Glute Bridges4...

11/19/2020

11/19Warm Up:Lat StretchAdductor stretch on boxTin Soldier march Wrist MobilityWall Walks - slow, controlled and pausing in 3 posx2Skill:EMOM 2...

11/18/2020

11/18Warm Up:Foam RollMobilityStrength:Clean High Pull3x4Partner WOD:3RFT1000m Row OR 60 cals Assault Bike40 KB Swings (70/53)20 Hang Power Cleans...

11/17/2020

11/17Warm Up:Foam Roller work on legs (5 minutes) + 3 rounds (mobility and activation) - 10 secs Slit Stance positional breathing, each side (arms...

11/16/2020

11/16Warm Up:Coaches Call Full Body Warm upSnatch Warm Up 1013-6 Parallette Push upsStrength:Snatch Complex3 Snatch Grip DL2 Hang Power SnatchDouble...

11/14/2020

11/14Warm Up:Coaches CallStrength:Deadlift 3x3 (tempo eccentric)HandStand Floaters 6-8x3Broad Jumps 4x3WOD:AMRAP 13mins25 Deadlifts (50% PR)25 Wall...

11/13/2020

Warm Up:Banded Shoulder Mobility 20 Band Air Squats for quality20 Band Abduction Presses20 Band Glute BridgesWOD 1:12min EMOMFeet Elevated Ring...

11/12/2020

11/12Pulling Warm UpSkill:3 rounds1 - 3 position T2B2 Strict MU or Jumping6 Heavy KB Hike PassWOD:12min AMRAP1,2,3...T2B or Toes to RingsKB Swings...

11/11/2020

Happy Veterans Day11 Rounds for Time400m Run11 DB Thrusters (30/50)11 Burpees

11/10/2020

11/10Warm Up:20 Banded Deadlifts15 Band Pass throughs10 SA KB DL each side5 Plank to SA Down Dog each sideStrength:Deadlift 1x5 - set new PRWOD:2...

11/09/2020

11/9Warm Up:Foam Roll+Couch StretchWorlds Greatest StretchBird DogsSkill:3 roundsDuck Walk Gym lengthHinge single arm Band RowCrab Walk Gym...

11/07/2020

11/7Warm Up:Perfect Stretch 30-40 Glute Bridges30 secs HS HoldWOD Prep:DB Squat Clean 3x3 Hand Release Burpees 3x4run 100m Squat Clean...