Warmup:  ROM, dynamic stretches, 10 banded passthrus and pull apart, 10 push-ups, 20 sit ups, 400m run WOD: 10, 9, 8…3, 2, 1 Around the Worlds Bench Press (85% of 1 RM) GHD Sit-ups Calorie Row Cooldown: 50 Supermans, Roll and stretch

Warmup: ROM, dynamic stretches, 500m row, 5 pull-ups, 15 diamond push ups Strength: Deload, Back Squat 5/5/5 @ 40/50/60% 1 RM WOD: 4 rounds for time of: 800m Run 12 ring dips 24 GHD sit-ups Cooldown:  Roll out and stretch

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, dynamic stretches, 20 jumping squats, 30 sec high knees, 30 sec butt kicks WOD: 200m walking lunges 20 GHD situps 200m walking lunges 40 sit ups 200m walking lunges 60 hollow rocks 200m walking lunges Cooldown: updog/downdog x 5, stretch quads, roll out

Today’s class will start at 9am!! Warmup: ROM, dynamic stretches, 20 Hollow to Arch swings on bar, 10 jumping squats WOD: In any order, complete the following for time: 150 Squats* 50 Pullups* 75 GHD situps* 50 TTB* 150 Lunges, alternating* 50 Ring Rows* 500m Row x 2* *10 burpees upon completion of each exercise. more »

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk, deload 5/5/5 + 1 @ 40/50/60% 1 RM WOD: 3 Rounds 1000m row 30 GHD situps 30 Wtd Supermans Cooldown: 30 side V-ups, each side. more »

Warmup: ROM, dynamic stretches, 400m easy pace run, 15 ring rows, 25 sit ups WOD: 5 RFT: 200 m run 15 Pullups 20 GHD sit ups Cooldown: 5 x Updog/downdog flow; roll and stretch shoulders and back

Warmup: ROM, dynamic stretches, 2 mins jump rope, 15 jumping squats, 20 sit ups WOD: “Karen” 150 Wall Balls and 30-25-20-15-10 GHD sit ups 50-40-30-20-10 Double Unders Cooldown: Roll and stretch