Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: Amrap in 27 mins of 27 of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups Cooldown:  5x Updog/downdog, stretch and roll out

Warmup: ROM drills, dynamic stretches, 30 sec handstand hold, 15 jumping squats, 15 inchworms, 200m run WOD: AMRAP in 20 min 5 handstand push ups 10 Straight Legged Deadlift (135/95) 400m run Then core: total of 100 GHD sit ups and back extensions. Break it up however you need, till you reach the combined total more »

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 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk 5/5/3 @ 40/50/60% 1 RM 5/5/5 @ 65/75/85% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, more »

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 80% 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 »

There’s no class today.  We’re doing the Craig Ranch Sprint Tri.

Warmup  ROM, dynamic stretches, :30 on/:30 easy x 5 Run/Row/Jump Rope 2 Rounds 10 Pass thru + Press + Behind the head press 5 Forward fold + twist to plank to down dog to forward fold WOD: 6 Rounds: 10/side Plank knee taps 20 Squats 30 Double Unders Cooldown:  2:00/s rolling shoulders with ball, stretch

Warmup: ROM drills, dynamic stretches, 10 back squats with bar, 10 push-ups, 400 m run WOD: 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Back squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs Cooldown: 5 lunge with twist, 2 min foot smash with ball. stretch

Warmup:  ROM, dynamic stretches, 400m run, 15 bent over rows with bar, 20 pushups, 25 situps, 30 squats WOD:  “F’ing Forties” + 4 44 Box Jumps (24/20″) 44 GHD Situps 44 KB Swings (53/35#) 44 Walking Lunges 44 Toes to Bar 44 Back Extensions 44 Wall Balls (20/14#) 44 Burpees 44 Squats 44 Shuttle Sprints more »

Happy Labor Day! There’s no class in the gym today Go for a nice 10K Time Trial Run, then let me know your time. Warmup:  2 Rounds of 10 Good Morning + Squat 10 Leg Swings (front/back/side to side, each side) 5 Squat to Stand + T-Spine Rotation 20 Calf raises 1 Hip Opener (low more »