Warmup: ROM, dynamic stretches, 30 sec of arm circles, butt kicks, high knees, alternating toe touches/windmill WOD: You will do 1 minute of work at each station, there will be a 30 second rest/transition between stations. Overhead tricep extension Battling rope Reverse lunges, alternating Burpees Side plank twists Jumping jacks Ring rows Tuck Jumps Goblet more »

Warmup: ROM, dynamic stretches, 15 small to big/reverse, big to small arm circles, 25 sit ups, 25 pushups, 25 jumping squats WOD: For time: 25 In and Out’s 25 Wall Balls (20/14#) 25 Bicycle circles 250m Row 25 Reverse bicycle circles 25 Wall Balls 25 Crunchy Frogs 250m Row 25 Wide leg sit ups 25 more »

Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 Back extensions Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 200 m run, 10 PVC Front squats, 15 PVC Push Press WOD: 2 rounds 15-12-10x reps; Thrusters (75/55#) Pull-ups 800m run Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: to 80% Work: 10 x 3 reps at 80% of your 1RM, rest 60-90 seconds between sets WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks,  roll more »

Merry Christmas Eve!!  We’re only having a 10 am class, so come get your WOD on before festivities begin! Warmup:  ROM, 5 Pullups, 10 Pushups, 15 Squats, 20 Situps WOD: For Time, 24 reps of each: C – Cleans (95/65#) H – Handstand Pushups R – Ring Dips I – Inverted Rows S – Squats more »

Warmup:  ROM, dynamic stretches, 3 x 30 sec battling rope, 30 sec plank WOD:  3 Rounds 1000m Row 25 GHD sit ups 10 Front Squats (75-95/45-65#) 400m Run Cooldown:  Roll out and stretch

Warmup: ROM drills, max strict pull ups (or 25 ring rows), 25 push ups, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 strict press (75/55#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Bent Over Rows Work: 10 x 3 @80% WOD: AMRAP 20 minutes: 30 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup:  ROM, dynamic stretches, 5 lunge + twist, 10 jumping squats, 15 KB swings, 20 sit-ups WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out