Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms, with push-up WOD: 25 Lunges (each leg) 20 Pull-ups 50 Box Jumps (24/20″) 20 Double Unders 25 Ring Dips (modify on box) 20 Knees to Elbows 30 KB swings (53/35#) 30 sit ups 20 DB Hang Squat Cleans (35/25#) 25 Back Extensions 30 more »

The roads are icy.  If you want to brave the roads and come out to class, please let me know in the morning! For those staying home: Warmup: ROM, dynamic stretches, 1 min jumping jacks WOD: 15 Min AMRAP: 5 Push-up 10 Squats 15 Sit-ups 20 Lunges Rest 2 Minutes, then 10 x 1 Min more »

Warmup: ROM, dynamic stretches, 2 mins jump rope, 15 jumping squats, 20 sit ups WOD: “Karen” 150 Wall Balls and 30-25-20-15-10 GHD sit ups 50-40-30-20-10 Double Unders Cooldown: Roll and stretch

Warmup:  ROM, dynamic stretches, 3 x 15 sec Wall Squat stretch, Burgener warmup, 2 min jump rope Strength: Snatch 5/5/3 @ 40/50/60% 5/3/1+ @ 75/85/95% 1RM WOD: 15 min AMRAP 4 Snatch (75% 1RM) 8 Wtd Back Extensions – slow pace (25#/15#) 12 Dips (box, dip station or rings) Cooldown: 10 around the worlds, roll more »

No morning classes due to inclement weather.  Evening class will be determined based upon the weather and road conditions. Still get your sweat on at home! At home WOD: Warm-up: 3-5 minutes of jumping rope or jumping jacks Tabatas: 8 rounds per exercise of :20 work with :10 rest (total of 4 minutes).  Complete as many more »

Warmup:  ROM, dynamic stretches, 2 mins jump rope, 10 burpees, 20 ring rows WOD: “Gav” 6 Rounds 17 Pull-ups 75 Double Unders 10 Burpees Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 15 small to big/reverse, big to small arm circles, 25 sit ups, 25 pushups, 25 jumping squats WOD: For time: 25 In and Out’s 25 Wall Balls (20/14#) 25 Bicycle circles 250m Row 25 Reverse bicycle circles 25 Wall Balls 25 Crunchy Frogs 250m Row 25 Wide leg sit ups 25 more »

Warmup: ROM, dynamic stretches, 5 tuck to handstands, hold each handstand 10-30 seconds. Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% 1RM WOD:  21-15-9-15-21 Back Squats (95-135/95-65#) Barbell Step ups (each leg) (use the same bar as your BS) Cooldown:  100 sit ups, roll and stretch

Warmup: ROM, 10 jumping squats, 10 clean pulls, 10 front squats, 5 split jerks Strength:  Clean & Jerk Warmup: 5/5/3/@ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD:  2 Rounds For time 50 Double Unders 10 Front Squat 10 Push Press 400m Run 10 Power Clean 10 Push Jerk 50 Double Unders *Use more »