Class will start at 10am Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 100 4-ct mountain climbers 100 knees to elbows in side plank (total) 100 Supermans 75 leg levers 75 arm haulers 75 4 ct flutter kicks 50 cal row 50 hand release push-ups 50 GHD Back extensions 25 Pull-ups 25 WTD more »

**No Class tomorrow. We’ll be doing the BattleFrog Obstacle course race. Party starts at 7pm, stop by and hang out with us!** Warmup: ROM, dynamic stretches, 30 sec of jumping jacks, high knees and butt kicks, 5 pull ups, 10 push ups, 15 squats Test: CrossFit Baseline, For time 500m Row 40 Air Squats 30 more »

**No Class Saturday. We’ll be doing the BattleFrog Obstacle course race. Party starts at 7pm, stop by and hang out with us!** Warmup:  ROM, dynamic stretches, 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: more »

**No Class Saturday. We’ll be doing the BattleFrog Obstacle course race. Party starts Saturday night at 7pm, stop by and hang out with us!** Warmup:  ROM, dynamic stretches, 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 more »

Warmup: ROM, dynamic stretches, go through each of the movements, build to your working weight. Do 3 of each lift and 15 of each bodyweight exercise WOD: “Woehlke” 3 rounds, each for time of: 4 jerks, 185 lb.* 5 front squats, 185 lb. 6 power cleans, 185 lb. 40 pull-ups 50 push-ups 60 sit-ups Rest more »

Warmup: ROM, dynamic stretches, 500m row, 10 OH squats on the wall with PVC, 15 V-ups WOD: 20 min AMRAP 400m Run 20 GHD sit-ups 10 overhead squats (95/65#) Cooldown: see how many strict pull-ups you can do, roll out and stretch

Warmup: ROM Drills, dynamic stretches, 800m run, 15 slam balls, 20 good mornings with bar. Work up to your deadlift weight WOD: 25 Wall Balls (20/14#) 20 Deadlifts (185/135#) 15 Wall Balls 10 Deadlifts 5 Wall Balls 10 Deadlifts 15 Wall Balls 20 Deadlifts 25 Wall Balls Scale DL weight as needed Cooldown: Work abs, more »

Warmup: ROM, dynamic stretches, Burgener Warmup, Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes of Jump Rope (Double Unders) 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep more »

Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 Find new 1 RM max   WOD:  400m run then 3 rounds: 10 Hang Power Cleans (95-135/65-95#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), rollout and stretch

Warmup: ROM, dynamic stretches, 10 strict press with bar, 20 lunges, 30 sec dead hang WOD: 20 min AMRAP 200m farmers carry 100m walking lunge 30 sec handstand hold Cooldown: Roll out and stretch