Today

• 1/20
• Warm Up:
• Mobility & core
• Skill:
• 3-4 sets
• 10-15 Sec Reverse Hyper Box Hold
• 10-20 Sec L-Sit Rope Pull Up Hold
• WOD:
• 12min EMOM
• 1. 8-10 Front Squats
• 2. 5-10 Pull Ups
• 3. 5/7 Cals on Bike or 100m Run

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...