Warmup: 10 good mornings, 20 lunges, 200m run Wod: partner Wod One person does as many OH squats as they can while their partner runs 400m 100 Overhead squats (95/65#) 400 m run Scale weight as needed. Roll and stretch when finished. Remember no morning classes tomorrow. Come to the evening class instead. All classes more »

Warmup: rom drills, 10 pushups, 15 jumping squats WOD: 10-12-14-16-18-20 Wall balls (20/14#) Push-ups Go back down to 10 if you have time left. Remember there are no Monday morning classes, come to the evening class instead.

Bring your jump rope today Warmup: ROM drills, 5 handstand push-ups; 10 dips on box, 200m run WOD: 10 Push press (95/65#) 15 ring dips 20 Double Unders (4x singles) Work abs Roll and stretch when finished Remember there are no Monday morning classes, come to the evening class instead.

Bring your jump rope today. Warmup: Rom drills, 10 push-ups, 20 squats, 200 m run Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% Wod: 2 rounds for time 2000m row or 1 mile run Rest 5 mins between rounds If people are waiting for rower, they should jump rope and practice double more »

Warmup: 5ttb, 5 pull-ups, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90 Wod: 3 rounds for time 50 m sprint 20 burpees 50 m sprint 30 sit-ups 50 m sprint 40 squats There is a 400 m run penalty if you take any breaks during the reps Remember there more »

Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 of Deadlift (185/135#) Wall ball (20/14#) Scale DL weight as needed Work abs, roll and stretch Remember NO 7am or 8:30 am classes next week, go to evening classes with Aly instead

Saturday morning chipper: Warmup: ROM, 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done. Remember, NO 7am and 8:30 am classes next week, go to the more »

Bring your jump rope today! Warmup: ROM drills, 30 jumping squats WOD: 2 rounds for time 800 m run 30 box jumps 400 m run 60 double unders (4x singles, work doubles) Remember no 7am or 8:30 classes next week! Go to the evening classes with Aly instead.

Warmup: ROM drills, shoulder stretch with PVC, 10 PVC front squats, 200m sprint Strength: Cleans WU: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 5 rounds 5 Chin ups 10 Back extensions 5 One legged squat off box (each leg)

Warmup: ROM drills; Burgener warmup; junkyard dog Strength: Snatch WU: 5/5/3@40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% WOD: 500m row 21-15-9 Sumo Deadlift High Pulls Ring dips 500m row