Warmup: ROM drills, dynamic stretches, 10 back squats with bar, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Back squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 25 sit-ups, 50 walking lunges WOD: 5 Rounds 45 seconds of Goblet Squats 15 seconds rest 45 seconds of Push ups 15 seconds rest Rest 1 minute 5 Rounds 45 seconds KB Swings 15 seconds rest 45 seconds Jumping lunges 15 seconds rest Rest 1 minute 3 Rounds 45 seconds Plank more »

Warmup: ROM, dynamic stretches, 30 seconds of butt kicks, high knees, jumping jacks WOD: 20 minute AMRAP 200m run 12 Burpees 10 GHD situps Cooldown: 50 Hollow Rocks, 50 Arch Rocks, roll out and stretch

Warmup: ROM, dynamic stretches, 500m row WOD: 5 Rounds 10 Pullups 10 Box Jumps 10 Dips 1 minute of Double Unders Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 burpees WOD: HIIT Intervals 30 seconds – Plank taps (tap opposite shoulder, alternate) 1 minute – High Knees 30 seconds – Inch worms (walk out to plank; walk feet up to hands; stand up) 1 minute – Jumping Jacks 30 seconds – Squats 1 minute – Butt kicks Rest 3 more »

Warmup: ROM drills, dynamic stretches, 20 Jumping jacks, 200m Sprint WOD: 15 Min Steady Run Rest 3 minutes 10 Min Steady Row Rest 2 minutes 5 Min Steady Jump Rope Cooldown: do an ab circuit from the board. Roll out and stretch

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 »

**Body Analytics truck will be here from 4-7pm. Bring your swim suit and towel. Try not to eat 2 hours before your test time.** 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 more »

**Sign up for your body fat test*** Special Labor Day WOD at 10 am! Warmup: ROM, dynamic stretches, 10 jumping squats, 5 power cleans with bar, 3 pull-ups, 200m run WOD: “Hotshots19” This is a memorial WOD dedicated to the 19 member of the Ganite Mountain Hotshots team who lost their lives on June 30th more »

Warmup: ROM, dynamic stretches, 5 min jump rope, 15 GHD sit ups Death by: Double unders Sit ups Push-ups Two the first minute, go up by 2 every minute on the minute, keep going until you can no longer complete your reps within the minute. Cooldown: Roll out and stretch