Warmup: ROM drills, dynamic stretches 400m run 1 min max cal row 1 min max Double Unders 20 min AMRAP 5 handstand push-ups 10 pull-ups 15 box jumps Roll and stretch

**No Class Saturday. We’ll be doing the BattleFrog Obstacle course race. Party starts at 7pm, stop by and hang out with us!** Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: more »

Warmup: ROM, dynamic stretches, 200m run, 5 power cleans with bar, 5 wall balls, WOD: 2 rounds: 200m Run 10 Wall Balls (20/14#) 5 Power Clean (95/65#) 10 Wall Balls 200m Run 10 Box Jumps (24/20#) 5 Power Cleans 10 Box Jumps 200m Run 10 TTB 5 Power Cleans 10 TTB Cooldown: roll out and more »

**Remember Body Analytics will be here this evening, please be on time for your time slot. There is still space available if you have not already signed up. Warmup:   ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press, deload 5/5/5 @ 40/50/60% WOD: 20 min AMRAP 50 – more »

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 5 Rounds: 30 second Handstand hold 30 second Squat Hold 30 second Plank 30 second Dead hang then 2 Rounds 60 Squats 50 Box Jumps 40 Sit ups 30 Pushups 20 Ring rows 10 Dips Cooldown: roll out and stretch, more »

Warmup: ROM, dynamic stretches, go through each of the eight movements from the WOD WOD: On an 16-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute more »

Warmup:   ROM, 500m row, 20 push ups Stretch: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  Roll and Stretch

Warmup: ROM, dynamic stretches, 1 min jumping jacks, high knees, butt kicks, 15 inchworms, 5 max L-sit holds WOD: Team of 3 Run 200m each (relay – one person on each team runs the 200m at a time) 150 Thrusters (with bar) 100 Box Jumps (30″/24″) 50 Pullups Run 200m each (relay) Rules: 1 person more »

Warmup: ROM, dynamic stretches, 15 squat jumps, 15 dips Strength: Deadlifts Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 5 rounds 10 Box Jumps 10 Calorie Row 10 Elevated Dips (adv. do ring dips; mod. do box dips) Cooldown: 2 min plank. Roll out calves, hamstrings and IT bands. Do banded stretches on more »

Warmup: ROM Drills, dynamic stretched, 15 inchworms, 30 high knees, 30 butt kicks, 15 Good mornings with bar WOD: 5-10-15-10-5 of Deadlift (205/155#) Wall ball (20/14#) Box Jumps (24/20″) Scale DL weight as needed Cooldown: 50 toe touches, roll and stretch