There will only be morning classes today.  Have a very fun, yet safe New Years Eve! Warmup:  ROM, 50 double unders, 10 GHD sit-ups, 10 OH Squats with bar then warmup to your working weight WOD:  For time 10-8-6-4-2 Overhead Squats (95-135#/65-95#) K2E x 2 reps (20-16-12-8-4) Double Unders x 3 reps (30-24-18-12-6)   Cooldown: more »

Warmup: ROM, PVC – 10 Push press, 15 front squats, 20 sit ups WOD: 4 Rounds 5 shoulder to overhead (135/95#) 10 front squats (135/95#) 15 GHD sit-ups Cooldown: roll and stretch

Warmup: ROM, 5 mins jump rope, 5 K2E, warmup to your deadlift weight. WOD: 5 Rounds 200m run 30 double unders 12 deadlifts (175/145#) 8 toes to bar Cooldown: Roll and stretch  

Warmup:  ROM, 5 mins of cardio – run, row, jump rope. (if you’re struggling with DU’s, then grab a rope!) WOD: “Victoria” 5 Rounds 10 thrusters@95lb/65 14 box jumsp@24/20″ 12 sumo deadlift high pulls@95/65lb 12 burpees 27 KB swings@53/35lb Cooldown: roll out and stretch

Warmup: ROM Drills, 200m run, 25 sit-ups, 50 walking lunges WOD: 1 mile run 50 sandbag situps 50 walking lunges with sandbag overhead 1 mile run Cooldown:  Roll and stretch calves and hamstrings

Merry Christmas Eve!!  We’re only having an 8 am class, so come get your WOD on before festivities begin! Warmup:  ROM, 5 Pullups, 10 Pushups, 15 Squats, 20 Situps WOD: For Time, 24 reps of each: C – Cleans (95/65#) H – Handstand Pushups R – Ring Dips I – Inverted Rows S – Squats more »

Warmup: ROM, 5 Pullups, 10 Pushups, 15 Squats, 20 Situps WOD: Christmas Week Surprise!!!

Warmup: ROM, 400m run 5 Rounds 15 burpees onto a 10lb plate 15 4-ct Flutter kicks 50 double unders Cooldown: roll and stretch

Warmup:  ROM, 10 OH Squats with PVC, 20 sit-ups, 30 jumping jacks WOD: 4 Rounds 10 overhead squats (95/65#) 14 weighted sit ups (45/25#) 500m row or 400m run Cooldown:  Roll and stretch

Warmup:  ROM Drills, 15 front squats, 10 push press Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1, Find new 1 RM WOD: 3 rounds 10 Thrusters (95#/65#) 20 Floor Wipers 30 Box Jumps 500m row Cooldown: Roll out and stretch