Warmup: ROM drills, dynamic stretches, 10 inch worms, 20 jumping squats Team WOD: Divide into 2 Teams.  Teams should be structured so that each will finish about the same time, meaning those with a faster split/pace should be paired with those with a slower split/pace. Max distance row in 5 mins, continue to rotate rowing more »

Class will start at 10am Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 100 4-ct mountain climbers 100 knees to elbows in side plank (total) 100 Supermans 75 leg levers 75 arm haulers 75 4 ct flutter kicks 50 cal row 50 hand release push-ups 50 GHD Back extensions 25 Pull-ups 25 WTD more »

Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 100 4-ct mountain climbers 100 knees to elbows in side plank (total) 100 Supermans 75 leg levers 75 arm haulers 75 4 ct flutter kicks 50 cal row 50 hand release push-ups 50 GHD Back extensions 25 Pull-ups 25 WTD sit ups (at least 10#) more »

Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 100 4-ct mountain climbers 100 knees to elbows in side plank (total) 100 Supermans 75 leg levers 75 arm haulers 75 4 ct flutter kicks 50 cal row 50 hand release push-ups 50 GHD Back extensions 25 Pull-ups 25 WTD sit ups (at least 10#) more »

Get ready to work off the Halloween candy you may be tempted to eat! 🙂 Warmup: ROM drills 500m Row WOD: 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 75 leg levers 75 arm haulers 75 4 ct flutter kicks more »