Sorry, but I have to cancel the weekend classes.  We’ve divided and are conquering our kids big sporting events this weekend.  Got one at Rock Climbing National competition and the other at NCA Cheerleading Competition. It’s going to be a beautiful day, so take your workout outside. Warmup: ROM drills 30 Min run for distance. more »

Warmup: ROM drills; PVC pass thru’s and shoulder stretches; 15 front squats with bar 3 rounds: 800m run 10 squat cleans Work on goals when finished

Warmup: ROM drills, max bar hangs, 25 squats Strength:  Bench Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work:  3/3/3+ @ 70/80/90% 1 RM WOD: “Cindy”  20 Min AMPRAP 5 Pullups 10 Push-ups 15 Squats   Cooldown:  50 situps

**Bring your jump rope** Warmup:  ROM drills, 10 sec L-sit hang on bar x 3, 1 min squat stretch Strength:  Back Squat Warmup: 5/5/3 @ 40/50/60% 1 RM Work:  3/3/3+ @ 70/80/90% 1 RM WOD:  3 Rounds 30 Double Unders 10 Floor Press (with kb or db) 5 x tuck to extension, hold 5 secs more »

Warmup: ROM drills, 800m run at every turn, stop and do 8 burpees WOD: 3 Rounds 5 Bear Complex (squat clean + thruster + back squat + behind neck push press) 95/65# 400m Med ball run 20/14# 10 Turkish get ups (5 ea) 26/18# 400m Med ball run 20 KB Swings 53/35# 400m Med ball more »

Congratulations to Coach Aly!  She welcomed baby Hayes into her family last night.  He’s a handsome little guy!

Warmup:  ROM drills, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar) WOD:  20 min AMRAP 3 Strict pullups 6 dips 9 KB bench rows (Bat wings) Cooldown:  30 evil wheel abs, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch

Warmup:  ROM drills, 15 ball slams, 8 Overhead squats with bar WOD:  20 min AMRAP 20 bar-facing burpees 10 OH Squats (120/90 or 110/75) 200m run   Cooldown:  Focus on shoulder mobility.  Use banded stretches, lacrosse ball and foam rollers  

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, 5 Halting Snatch Deadlift + Snatch Pull Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  3 Rounds 50m Sled Push 50m walking lunges 3 Rounds 50m Sled Pull 50m walking lunges Cooldown:  100 situps.  Roll out legs    

Warmup: ROM drills, Junkyard dog, 15 Cleans and 15 Jerks with PVC Strength: Clean + Jerk (1 at the end of each set) Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 Rm WOD: 10, 9, 8…1…8,9,10 Box Jumps (24/20) KB swings (53/35#) Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.