Warmup: 15 banded good mornings, 400m run Team WOD 10 Rounds With an empty bar for all… 5 good morning 10 jump squats 20 lunges (each leg is 1) Partner does shuttle runs until round is completed. Partner 1 does bar work, partner 2 does shuttle runs until P1is finished.

Today is the official start of the Whole Life Challenge! Remember to do your Start up measurements and WOD if you haven’t already. Warmup: ROM drills, 5 gym length sled push Whole Life Challenge WOD: 800m Run (1/2 mile) (or 1,000m Row); followed by 75 Squats; followed by 50 Sit Ups; followed by 25 Push more »

Whole Life Challenge participants, do your start-up WOD after the Warmup, then do the WOD. Warmup: ROM drills, 10 HR pushups, 20 lunge steps, 30 sit-ups Whole Life Challenge WOD: 800m Run (1/2 mile) (or 1,000m Row); followed by 75 Squats; followed by 50 Sit Ups; followed by 25 Push Ups; followed by as many more »

Warmup: ROM drills, shrug drills with PVC, 15 front squats, 15 Cleans + Jerk Strength: Clean + Jerk 5 @ 45% + 1 Jerk 5 @ 55% + 1 Jerk 3 @ 65% + 1 Jerk WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row (for Cal) more »

Warmup: ROM drills, Burgener warmup, Snatch Skill work Strength: Snatch 5 @ 45% 5 @ 55% 3 @ 65% WOD: 15, 12, 9, 6, 3 Snatch Pull-ups Cool-down: banded shoulder stretch, hold deep squat stretch for at least 1 min.

Remember to register for Whole Life Challenge. It begins on 1/11/14 Warmup: ROM drills, 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 rows (35/25#) Cool-down: Frog stretch, pigeon stretch hold each for more »

Warmup: ROM Drills, 1 min high knees, 1 min butt kicks WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row

Holidays are over, it’s time to get back to business!! Bring some goals with you to add to the goal board. Warmup: ROM drills, big to little arm circles, 1 min butt kicks, 1 min high knees, 1 min jumping jacks WOD: 20 min AMRAP 10 Wall Balls (20/14#) 20 Double Unders Cooldown: Pick an more »

**Note – Bobby will coach the 6:15pm class. If you normally come at 7:15, please come to the 6:15 if possible. Thanks!!** Warmup: ROM, 15 squat jumps, 15 dips, 15 Deadlifts @ 55% 1RM WOD: 10 rounds 10 Box Jumps 10 Calorie Row 10 Dips (adv. do ring dips; mod. do box dips) Cooldown: 2 more »

Warmup: ROM, 800m run Partner WOD: Partner 1 Rows 800m, Partner 2 does AMRAP of Russian DL (95/65#) Switch Partner 1 Runs 800m, Partner 2 does AMRAP Burpee Pull ups Switch Partner 1 Rows 400m, Partner 2 does AMRAP of Push Press (95/65#) Switch Partner 1 Runs 400m, Partner 2 does AMRAP of GHD sit-ups more »