Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

***Reminder, the gym is CLOSED until March 17 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 more »

***Reminder, the gym is CLOSED until March 17 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Knees to Elbows 10 KB Swings 15 Burpees 10 Wall Balls 5 Elevated box more »

Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run WOD: For time 60 Box jumps 600M row 60 sit ups 40 box jumps 400M row 40 sit ups 20 box jumps 200M row sit ups (Modify with 4x singles) Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 500m row, 60 sec Hollow Rocks, 20 sec rest, 60 sec Hollow Hold WOD: EMOM for 10 mins of 3 floor press (95/65#) then 5 Rounds 250M row sprint 10 db renegade rows (35/25#) then 5 rounds of :30 battling rope, 1:00 rest Cool-down: Frog stretch, pigeon stretch hold each more »

Warmup:  ROM drills, 15 arm circles (small to big, big to small), 15 jumping jacks, 30 high knees, 30 butt kicks WOD:  For time 800m run 30 Wall Balls 400m run 40 GHD sit ups 200m run 50 Double Unders 250m Row 40 GHD Back Extensions 500m Row 30 KB Swings Cooldown:  Roll out and more »

No Official class in the gym today.  Fred and I are racing a Sprint Tri! Warmup:  ROM, dynamic stretches, 2 min jump rope Then 20 min AMRAP: 20 inchworms 30 sec wall sit 20 diamond push-ups 45 sec wall sit 20 tuck jumps 1 min wall sit 20 mason twists 45 sec wall sit 20 more »

Warmup: ROM Drills, dynamic stretches, 15 Front squat with PVC, 400 m run, then max ring row hold, 20 hand release pushups, 35 crunches, 35 sit ups WOD: For time 1000m row or 800m run Then 3 Rounds of 21 Front squats (95-135/65-95#) 14 Pull ups 7 push jerks (95-135/65-95#) then 1000m row or 800m run (opposite more »

Warmup:  ROM drills, dynamic stretches, 10 elevated ring rows, 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press, deload 5 x 3 at 65% WOD: 20 min AMRAP 15 Box Jumps 15 Overhead Squats 500m Row Cooldown:  mobilize shoulders with banded stretches and lacrosse ball.

Warmup:  ROM, dynamic stretches, active calf stretches, 3:00 Jump rope, 10 light KB Swings, 10 reverse lunges WOD: 5 Rounds for time: 10 Burpees 16 KB Swings 20 Walking Lunges Cooldown: 35 crunches, 35 sit ups, roll adductors, stretch hips and calves.