Warmup: ROM drills, 15 arm circles – small to big, then big to small, 15 push ups, 15 burpees Strength: Bench Press, find your new 1 RM Start at 45% and work up to a new 1 RM 5-5-3-1-1-1-1-1-1 WOD: 3 Rounds 3o sec Row – hard pace 10 Pullups 5 Push Press (95/65#)   more »

Warmup: ROM, sit in deep squat for 1 min. 15 butt to ball squats Strength: Back Squat Start @ 45% and work up to a new 1 Rep Max. Make sure to go below parallel. 5-5-3-3-1-1-1-1-1 WOD: 10 min AMRAP 50m Sprint 8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes on roller

Warmup:  ROM drills, 10 burpee broadjumps WOD:  Teams of 2: 400m run 80 KB swings 400m run 80 wall balls 400m run 80 push ups 400m run Run as a team, when one teammate is working the other holds the bottom position of an air squat, as soon as the teammate stands switch RX: 53/35, more »

Warmup: ROM drills, 500m row, 60 sec Hollow Rocks, 20 sec rest, 60 sec Hollow Hold WOD: EMOM for 10 mins of 3 floor press (95/65#) then 5 Rounds 250M row sprint 10 db rows (35/25#) Cool-down: Frog stretch, pigeon stretch hold each for 1 min

Warmup:  ROM drills, max bar hangs, 20 arch to hollow swings on bar (focus on opening and closing of shoulders), 10 squat cleans with PVC, 20 sit ups WOD:  21-15-9 Body blasters (burpee + pullup + knees to elbow) Front Squats (95-135/65-95#) Cooldown:  Banded shoulder and hip mobility work, roll out and stretch

Warmup:  ROM drills, 10 Clean Deadlifts, 10 Clean Pulls, 5 Jerks all with bar Strength:  Clean + Jerk , deload Work: 5/5/5 @ 40/50/60% 1RM WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Ring Dips Cooldown:  banded shoulder and hip stretches, roll out

Warmup:  ROM drills, Burgener Warmup, 10 Snatch Pull with bar Strength:  Snatch, deload Work: 5/5/5 @ 40/50/60% 1RM WOD:  4 Rounds for time: 500m Row 20 front rack lunge steps (advanced 95/65#, beginners 65/45#) Cooldown:  100 4-ct mountain climbers, roll out and stretch

Happy Easter!  Yes we will still have class, so come on out! Warmup: ROM, 10 clean pulls with bar, 10 split jerks with bar WOD: EMOM for 10 mins Power Clean + Clean & Jerk (70% Clean 1 RM) Rest 2 mins EMOM for 10 mins Power Snatch + OH squat (70% Snatch 1 RM) more »

Warmup:  ROM, 15 Shoulder Dislocates, 10 push ups, 10 ring rows WOD:  21-15-9 Pullups Bench Press (1/2 BW) Cooldown: Ab circuit, roll ant & post delts with lacrosse ball

Warmup:  ROM drills, 50m butt kicks, 50m high knees, 100m karaoke (50m ea side) WOD:  5 Rounds 30 Double unders 100m Farmers carry (AHAP) 15 TTB Cooldown:  Updog/downdog/walk the dog.  Focus on calf/achilles stretches and when rolling out.