Warmup:  ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold 15 Push Press with PVC Strength: Strict Press Warmup to 90% 1RM Work: 10 x 3 reps with 60-90 second rest between sets WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 more »

Warmup: ROM, dynamic stretches, 2 mins jump rope, 15 jumping squats, 20 sit ups WOD: “Karen” 150 Wall Balls rest 3 minutes, then 30-25-20-15-10 GHD sit ups 50-40-30-20-10 Double Unders Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) 20 more »

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups 10 Min EMOM: Odd:  5 Front Squats (95-125/55-95#) Even: KB 1-arm Snatch, 5 each side 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, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press Warmup to 90% Work: 10 x 3 reps, rest 60-90 seconds between reps WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  10 “gift giving” abs, Roll and Stretch

Warmup:  ROM drills, dynamic stretches, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup to 90% of your 1RM Work: 10 x 3 reps, rest 60-90 seconds between each set WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks,  roll out more »

Warmup: ROM, dynamic stretches, 20 Hollow to Arch swings on bar, 10 jumping squats WOD: In any order, complete the following for time: 150 Squats* 50 Pullups* 75 GHD situps* 50 TTB* 150 Lunges, alternating* 50 Ring Fallouts* 500m Row x 2* *10 burpees upon completion of each exercise. Get through all reps before moving more »

No Class today!  We’re running the Hot Chocolate 15K. Go run for an hour instead.

Warmup:  ROM, dynamic stretches, 500m row, perform 10 reps of each movement in the WOD. WOD:  3 Rounds; 1 min for each movement with 1 min rest Burpee to Jumping Lunge to Tuck Jump Alternating Toe Touches Side Skater Jumps Crab Kicks One-legged Hip Thrusters, 30 seconds each leg Cooldown:  5 x Updog/Downdog. Hip flexor more »