Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is more »

Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 500 m row Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: 1-set of more »

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 Weighted Sled 50m Cooldown:  Hip flexor, psoas stretches.  Roll out

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row Spend 10 minutes to work up to heavy Front Squat singles, hit a new max if it feels good. WOD: 20 min AMRAP 10 Front Squats (60% Max clean) 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, roll more »

Warmup:  ROM, dynamic stretches, 15 banded pushups, 15 jumping squats WOD: 4 Rounds 2 min Row Rest 1 min 2 min Burpees Rest 1 min 2 min Pullups Rest 1 min Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: For time 30 Box Jump overs 30 Back Extensions 30 Alternating Pistols 200m Run 20 Box Jump overs 20 Back Extensions 20 Alternating Pistols 400m Run 10 Box Jump overs 10 Back Extensions 10 Alternating Pistols 800m more »

Happy Labor Day! Class begins at 10 am! Warmup: ROM, dynamic stretches, 30 sec high knees, butt kicks, jumping jacks 5 Pullups, 10 Push ups, 15 Squats WOD: For Time 1 mile run 50 Pullups 100 Pushups 150 Squats 1 mile run Cooldown: Roll out and stretch

**Only one class tomorrow for Labor Day. It will start at 10 am!** Warmup:  ROM, 400m run, 15 bent over rows with bar, 20 pushups, 25 situps, 30 squats WOD:  “F’ing Forties” + 2 42 Box Jumps (24/20″) 42 GHD Situps 42 KB Swings (53/35#) 42 Walking Lunges 42 Toes to Bar 42 Back Extensions more »

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 OHS with bar Spend 15 minutes working up to a heavy OHS, try to hit a new max WOD: 4 Rounds of 3 minutes work/3 minutes rest (24 minutes) 500m row, then complete as many burpees as possible in the remainder of the 3 minutes, then rest more »

Warmup: ROM, dynamic stretches, Skills: rowing drills – spend some time getting the feel of the proper start position; 1 min of leg only drive; 1 min of arm only pull; 1-2 minutes of putting in all together. WOD: 7 Min EMOM 5 Thrusters (75/55#) 3 Burpees rest 3 minutes 7 min EMOM 3 KB more »