Warmup: ROM drills, dynamic stretches, 1 min each of jumping jacks, high knees and butt kicks WOD: Run 800m Rest 2 min For time: 50 burpees 40 pullups 30 deficit pushups (with hands on 45# plates) rest 2 minutes Run 800m Cooldown: Roll out and stretch

**No Class tomorrow. 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 of jumping jacks, high knees and butt kicks, 5 pull ups, 10 push ups, 15 squats Test: CrossFit Baseline, For time 500m Row 40 Air Squats 30 more »

Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 Ball Slams 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 10 V-ups, 10 walking lunges WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 Walking lunges 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup: ROM Drills, dynamic stretches, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Max pull-ups or 20 Negative pull-ups, 20 hand release pushups, 20 sit ups Strength: Snatch WU: 5/5/3 @ 40/50/60% of 1RM Work: 5/3/1+ @ 75/85/95% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips more »

Warmup: ROM, dynamic stretches, 15 Smurf jacks, 200m farmers carry WOD: In teams of two, with only one person working at a time, complete: 100 Wall Balls (20/14#) 400 Meter Run* 100 Dumbbell Ground to Overhead 400 Meter Run 100 Burpees 400 Meter Run 100 Dumbbell Ground to Overhead 400 Meter Run 100 Wall Balls 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, dynamic stretches, 30 sec of jumping jacks, high knees and butt kicks, 5 pull ups, 10 push ups, 15 squats Test: CrossFit Baseline, For time 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups WOD:  12 Min AMRAP 5 Handstand Pushups 10 Jumping Lunges 15 Burpees Spend remaining time working on more »

Class starts at 10am today! Warmup: ROM, dynamic stretches, 400m run WOD: “Hansen” Five rounds: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups Cooldown: roll out and stretch.

Warmup: ROM drills, 20 Push ups, 200m Sprint Strength: Find Bench Press 1 rep max Warm up to 70%, then 1/1/1/1/1 till you hit a new max WOD: 10 x 100M sprints 25 burpees 25 Pullups Cooldown: 50 abMat sit ups; roll out; stretch