Warmup: ROM, 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 skills Cooldown: more »

Warmup: ROM, 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 skills Cooldown: more »

***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup:  ROM drills, 30 sec handstand hold, 10 decline push ups Strength: Find new 1 RM max,  Strict Press WOD:  400m run then 3 rounds: 10 Hang Squat Cleans (95-135/65-95#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), more »

Warmup: ROM drills, run to Warren park, around pond and back…moderate pace. Max pullups or 15 Supine Ring Rows 25 Hand release pushups 25 sit-ups WOD: Every minute on the minute for 20 mins: Odd: 5 handstand push-ups Even: 20 squat jumps Cool down: 30 GHD sit-ups, 30 GHD back extensions

Warmup:  ROM drills, Max strict Pullups (15 ring rows with very small angle), 25 hand release pushups, 25 sit-ups, 10 Good mornings, 10 push press with bar WOD:  “Diane” 21-15-9 Deadlift (225/185#) Handstand pushups Work on Skills from board in remaining time. Cooldown:  30 hanging leg levers, stretch hamstrings, roll shoulders with lacrosse ball

Warmup: ROM drills, run to Warren park, around pond and back…moderate pace. WOD: Every minute on the minute for 20 mins: Even: 20 squat jumps Odd: 5 handstand push-ups Cool down: 30 GHD sit-ups, 30 GHD back extensions

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch