Today

  • 10/21
  • Warm Up:
  • Foam Roll
  • Duck Walk
  • Inchworms
  • Crab Crawl
  • Scorpion Kicks
  • Crab Toe Touches
  • Strength:
  • Deadlift 5x5
  • WOD:
  • 100 DU's
  • 50 Ground to OH (75/115)
  • Anchored KB Sit Ups
  • 2RFT

10/23/2021

10/23Warm Up:Group MobilityRing Dips Max x5Plate Russian Twist 20x5Partner WOD:150 Partner Wall Ball125 Synchronized KB Swings100 Lunges with DB OH...

10/22/2021

10/22Warm Up:100m Run100Single Jump Rope15/15 SL Deadlift15 Prisoner Squats15 Banded pull aparts30 sec plankx3Strength:Front Squats 5x5WOD:25...

10/21/2021

10/21Warm Up:Foam Roll - Banded Warm Up - 10 mins5-10 mins - Coaches Call - Game of ChoiceWOD:400m Run3 TGU (each side)25 Sit Ups20 Shoulder Taps...

10/20/2021

Warm Up:Coaches CallStrength:Squat Clean 5x5WOD:"The Chief"Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 SquatsRest 1 minute....

10/19/2021

10/19Warm Up:mobilize - coaches call 10 mins12min EMOM - rotate through stations 1. Inchworms with push up2. Kip Swings3. PVC/light Barbell Good...

10/18/2021

10/18Warm Up:Foam Roll - Work out Ken's WOD100m Run10 Suitcase DL Right10 ALT Side Ball Slams100m Run10 Suitcase DL Left10 ALT Side Ball...

10/16/2021

10/16Warm Up:Set up and Review for WODKen Williams Birthday WOD:79 of Each for TimeBox JumpsSit UpsPush UpsSquatsWall BallKB SwingsDeadlift 95#

10/15/2021

10/15Warm Up:Coaches CallStrength:3x2 Jerk Balance3x2 Tall Jerks5x2 Behind the Neck Press in Split2x5 Split JerkWOD:3 Sets Max reps60 seconds...

10/14/2021

10/14Warm Up:2x's15/15 Banded Booty Side StepsLap Forward, Lap Backwards Banded Monster Walks20 banded SquatsHigh Plank Box Around the World...

10/13/2021

10/13Warm Up:Banded Mobility: Hips, Lats, Chest 2 Sets:5/5 Hawaiian Squats10 Banded Good Mornings 5 InchWormsWOD 1:Tabata This!Bear Crawl,...

10/12/2021

10/12Warm Up:5 min Foam Roll + 5 min Jump Rope - various jumpsCore/Prep for WOD:12min EMOMMin 1: Handstand Hold (35-45secs)Min 2: 10 CandlesticksMin...

10/11/2021

10/11Warm Up:Coaches Call 15 mins:Chest, Shoulder & Hip Active Mobility Drillsthen:2x with PVC5 Muscle Snatch + 5 OH Squats4 Squat Snatches + 4...

10/09/2021

10/9Warm Up:Coaches Call - 10 minutesSet up and Review movements for WODWOD:"Filthy Fifty"For Time50 Box Jumps (24/20 in)50 Jumping Pull-Ups50...

10/08/2021

10/8Warm Up:Foam Roll - mobilize 5 minsthen:Deck of Cards Spades = BurpeesHearts = Push UpsDiamonds = SquatsClubs = Hollow Rocks# on card = reps,...

10/07/2021

10/7Warm Up:Coaches Call Hip Mobility & Dynamic Body Weight Warm UpBurgerner Warm UpStrength:As a Group - every 90 secs - 3 rounds5 Press or Push...

10/06/2021

10/6Warm Up:Dynamic Mobility DrillsBanded Clams, Fire Hydrants & Step Back Lunges 3 rounds30 DU's5 Donkey Kicks10 Cossack...

10/05/2021

10/5Warm Up:Row/Ski ErgBear to Bridge + Bridge Toe TapsBanded Pull Aparts1 min each x 2Strength:1-2 Rope Climbs5/5 Hawaiian Squats10 Russian Baby...

10/04/2021

10/4Warm Up:400m Run+ 2 rounds30 Jump Jacks10 Perfect LungesStrength:6-10 Ring Face Pulls15-20 sec Tuck Holds 10-15 Leg Raise Side...

10/02/2021

10/2Wam Up:Coaches CallKev?s Kb workout20 pull-ups buy in Heavy Kb 20 reps each - Swings - Thrusters - Sumo deadlift high...

10/01/2021

Warm Up:Your choice 5 minsHanging Shoulder TapsReverse Extended PlankKneeling Thoracic Rotations8x3Strength:Strict Shoulder Press 9-7-5-3Hanging L-Sit...

09/30/2021

Warm Up:2 mins jump ropeMobility Calfs, hamstings, Hips and QuadsWarm Up/Core:Tabata Style:Frog Plate JumpsSide Ball TossHollow RocksWOD:2 RFT400m...

09/29/2021

Warm Up:350/500m Rowamount of pulls = 2x's DU's2 roundsWOD:150 Mtn Climbers50 Push Ups40 Sit Ups30 Burpees15 CandleSticks90sec on, 30sec off -...

09/28/2021

9/28Warm Up:100m Run10 Suma Squats with PVC10 Squat to Stand10 SL DL with PVC or Empty Bar8 min AMRAPStrength:3 DL from Risers (heavy)4 Banded DL...

09/27/2021

Warm Up:Foam Roll200m Row10 Body Blastersx2Strength/Skill:Ring Muscle UpsWOD:15min AMRAP12/15 Cals Assault Bike12 Ring Dips7 DB TGU

09/25/2021

9/25Warm Up:Active Mobility"bring Sally up"Partner WOD: "Manion"7 rounds for time400m Run (together)29 Back Squats (95/135#)His story: First...

09/24/2021

Warm Up:5 mins CardioCoach Led Warm UpStrength:4 rounds3 Snatch Pulls6 Box JumpsWOD:Every 3 mins for 5 rounds36 DU'sMax Reps - 1 Snatch +1 Hang...

09/23/2021

9/23Warm Up:Coach Led Active MobilityPlank GameStrength:Pistols 12-20x4Lateral Hand Stand Wall Walk 4-8 steps x4WOD:12min AMRAP3 HSPU6 T2B9 Hand...

09/22/2021

9/22Warm Up:Foam Roll - Band MobilityCoach led core warm upStrength:Glute Bridge 15-12-9-7-5Feet Elevated Side Plank Hip Drop - max x3Glute Plate Walk...

09/21/2021

9/21Warm Up:Coach Led MobilityStrength/WOD Prep:Thrusters 3x4Kipping Pull Ups 3-6x4"Fran Prep"4-6 Thrusters4-6 Pull Ups200m...

09/20/2021

Warm Up:Foam Roll12min 100m Run5/8 Cals Assault Bike5/8 Cals RowStrength:3-4 Rounds4 Parallette Shoot ThroughsGym Length Back Rack Barbell...

09/18/2021

9/18Warm Up:Group Dynamic Warm UpLong Jump ContestStrength:1 Hang Power Snatch + 1 OHSBuild to Heavy #Run 100m After each setWOD:4RFT9 Squat Snatch...

09/17/2021

9/17Warm up:PVC DrillsRowlingStrength:EMOM 12 min - alternating4-6 Candlesticks4-8 Archer Ring Push Ups6-10 GHD Back ExtensionsWOD:12min AMRAP7...

09/16/2021

9/16Warm Up:Coach led - see notesStrength:SL KB DL (supported)Bridge Walk Outs5x3Standing Band Hip Abductions 10-15x3WOD:For Time:50 Wall Ballrest 1...

09/15/2021

9/15Warm Up:Coach Led Banded MobilityGymnastics:A: Bar Muscle UpsB:Single Leg T2B4 sets of eachWOD:EMOM 15 min - 3 rounds1. Max Pull Ups  - Chest...

09/14/2021

9/14Warm Up:10 Perfect Stretches10 MB Cleans with Pause3-4 Rounds Coaches Call Clean Warm UpStrength:Every 30 Secs for 10 Rounds - Alternate1 Slow...

09/13/2021

9/13Warm Up:Foam RollSee Coaches NotesStrength:4 rounds1-3 Wall Walks9 DB  Bench Press45 sec Cardio - easy paceWOD:For Time:30 SA DB Power Snatch...

09/11/2021

9/11Warm up:Coaches CallWOD:"Filthy Nasty 30"30 min AMRAP30 Box Jumps30 Jumping Pull Ups30 KB Swings30 Walking Lunges30 Push Press30 Back Extensions30...

09/10/2021

9/10Warm Up:Foam RollCoach Led MobilityStrength:Clean Complex1 Halting DL1 Power Clean1 Below the Knee Power Clean5 rounds building #WOD:"Getting...

09/09/2021

9/9Warm Up:5 mins your choice Cardio"Squat warm up"Strength:2 rounds5 Lateral Squats to Split Squats5 Hanging Arch Body Pulls200m RowBack Squat...

09/08/2021

9/8Warm Up:Coach LedStrength:3 Jerk Balancerest 303 Pause Push Press4 roundsSplit Jerk 2x4WOD:4 intervals - 1:30 works 2:30 restrun 100m max Push...

09/07/2021

9/7Warm Up:Foam RollBurgener Warm Up"Martini Glass" SquatsStrength:4 rounds for Quality 2 Snatch Lift Off2 Snatch High Pulls4 rounds - lightEvery...

09/06/2021

Happy Labor DayCLOSED

09/04/2021

9/4Warm Up:Coaches CallStrength:Bench Press - build to new 5 RMSingle Leg Broad Jump 6/6WOD:30-20-10Anchored Feet Sit upsDB Thrustersrest 3 mins400m...

09/03/2021

9/3Warm Up:200m run20 Banded Good Mornings200m Run20 Half Kneeling Windmills200m Run20 Straight Leg Bridges200m RunStrength:5 Deadlift...

09/02/2021

9/2Warm Up:Foam RollCoach Led Active MobilityStrength:3 SA DB Sotts Press 3 SA OH Squat 6 reps Right, then 6 reps Left3 RoundsThrusters 4x3...

09/01/2021

9/1Warm Up:Dynamic Warm UpPartner Strength:300m Bear Hug Heavy Carry60 Ball Slams300m Farmers Carry15min CAPWOD:5 Rounds for Reps - 19min Cap1 min Max...

08/31/2021

8/31Warm Up:5 mins cardio - you pick10 wrist rocks 10 Scapular push Ups5 Inchworm complexesx2Strength:3 rounds for Quality5-10 Strict HSPUrest 60...

08/27/2021

8/27Warm Up:Active MobilityStrength:Deadlift 3x6 every 90 secs 75%Explode Up - 5 sec downWOD:"Sharpie"5 RFT9/15 weighted ring rows25 sit ups40 Banded...

08/26/2021

8/26Warm Up:Active Mobility & Gymnastics Warm UpStrength:4 rounds for Quality4 TGU -Heavy - Alternating2-4 Deficit HSPU (5 sec)WOD:1 min on 1 min...

08/25/2021

8/25Warm UP:Coach LedStrength:10min EMOM6-10 DB Cleans (30/45)30secs Max DU'sPartner WOD:4 rounds for time1000m Row or 42/60 Cals Assault18 Hang...

08/24/2021

8/24Warm Up:Coach Led - Prep for Lift & Tall box jumpsStrength:Front Squat12-9-6-3Iso Pull Up Hold on Rope or Peg Board15-20 sec hold x 4WOD:12min...

08/23/2021

8/23Warm Up:Dynamic Warm Up - Prep for liftStrength:5 rounds1 halting Power Snatch1 Power Snatch1 hang Power Snatch** Row or Ski Erg 200m between...

08/21/2021

8/21Warm Up:Coaches CallWOD:21-15-9Wall BallSplit Jerks (135/95#)Bar Facing Burpees**500m Run after each round

08/20/2021

8/20Warm Up:Coaches Call MobilityMax TGU  - 5 minsStrength:OH Squats 5x5WOD:Gym Length Sled/Tire Pull8-12 Ring Dips10-15 Weighted Glute Bridge4...

08/19/2021

8/19Warm Up:Foam Roll5/5 Single Arm Ring Rows5/5 pistols5/5 Hanging Scapula Circles10 Airplane Steps3 roundsStrength/Gymnastics:12minutes of...

08/18/2021

8/18Warm Up:Active MobilityStrength:Bench Press 5x4Eccentric Dips 3x4Hollow to Tuck Ups 8-12WOD:6 min AMRAP6 DB Facing Burpees50m Runrest 6...

08/17/2021

8/17 Warm Up: 5 min's movement Barbell Warm Up Strength: 3 rounds - barbel 1 squat clean 1 hang squat clean 7 rounds - building # 1 squat...

08/16/2021

8/16Warm Up:Foam RollActive MobilityBall Slams 12x2WOD:Every 3 minutes - alternate300m Run, Row, Erg24/18 Cals AssaultFinisher:20/20 Side Hollow...

08/14/2021

8/14Warm Up:Coaches SurpiseWOD:"Seedy"For Time (with a Partner): 7 rounds of 'Cindy' 2 rounds of 'DT' #155/110lb 6 rounds of...

 

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