Happy Labor Day!  We will only have class at 10am today, so come get your sweat on! Warmup:  Rom, 400m run, 15 squats, run through all the movements and do 3 – 5 reps each. WOD: “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds more »

Warmup:  ROM drills, WOD:  For Time: 800m Run 5 Hang Power Snatch (95/65#) 10 Push Press (95/65#) 15 Front Squats (95/65#) 400m Run 5 Hang Power Snatch (95/65#) 10 Push Press (95/65#) 15 Front Squats (95/65#) 800m Run Cooldown:  Stay for yoga 🙂

***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps After each round, Push Sled 50m Cooldown:  Hip flexor, psoas stretches.  Roll out

***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup:  ROM drills, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs

***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup:  ROM drills, 30 sec handstand hold, 10 decline push ups Strength: Find new 1 RM max,  Strict Press WOD:  400m run then 3 rounds: 10 Hang Squat Cleans (95-135/65-95#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), more »

Beef Stuffed Acorn Squash Recipe

***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup:  ROM, 15 Good mornings, 15 Straight leg DL with bar Strength:  Find new 1 RM, Deadlift WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches more »

Warmup: ROM, 1 min jump rope, 5 burpees, WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup:  ROM drills, 200m run, 20 sit ups, 15 dips 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, 10 pullups, 10 dive bombers, 30 sit ups WOD: 21-15-9 Back Squat (95-135/65-95#) DB Floor press (35-45/25-35#) 15-12-9 Back Squat TTB 12-9-6 Back Squat Pull-ups Cool down: Roll out chest and shoulders with lacrosse ball, stretch