Warmup: ROM, dynamic stretches, 10 ring rows, 20 box squat jumps, 2 minute jump rope WOD: 20 minute AMRAP 10 Pullups 20 Pistols, alternating 30 double-unders Cooldown: 10 blast off push ups, 30 toe touches, 30 alternating toe touches.

Warmup: ROM, dynamic stretches, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders

Warmup:  ROM drills, dynamic stretches, 200m run, 15 Supine Ring Rows, 15 jumping squats WOD:  “Helen” 3 rounds for time: Run 400m 21 KB Swings (53/35#) 12 Pull-ups Cooldown: roll and stretch This is a benchmark, give it your best effort! Write your results in your book.

Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 10 plank/reverse plank rolls with pushup WOD: 3 rounds for time 500m row 20 Atomic Situps 20 OH lunge steps 20 Hand release push-ups 20 Pullups Cooldown:  roll and stretch

**Remember there are no official classes this week, gather your class buddies and knock this out on your own!** AND eat well this holiday week, we have the Hydrostatic Body Fat truck here on Wednesday, Dec 2 from 4-8Pm. Sign up now! http://www.signupgenius.com/go/10c094eacad2da2f94-infinite1 Warmup: ROM drills; dynamic stretches, then 3 rounds of 3 hand release more »

Warmup:  ROM, dynamic stretches, 10 med ball cleans, 10 dips, 10 pullups, 10 pushups WOD: For time: 30 medicine-ball cleans 20/14# 30 ring dips 30 medicine-ball cleans 20/14# 30 pull-ups 30 medicine-ball cleans 20/14# 30 push-ups 30 medicine-ball cleans 20/14# Cooldown:  30 Plank twists (each side), work on mobility

Warmup:  ROM, dynamic stretches, 15 banded pushups, 15 jumping squats WOD: 4 Rounds 2 min Row Rest 1 min 2 min Burpees Rest 1 min 2 min Pullups Rest 1 min Cooldown: Roll out and stretch

Happy Labor Day! Class begins at 10 am! Warmup: ROM, dynamic stretches, 30 sec high knees, butt kicks, jumping jacks 5 Pullups, 10 Push ups, 15 Squats WOD: For Time 1 mile run 50 Pullups 100 Pushups 150 Squats 1 mile run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, arm circles, 15 goblet squats Strength: Back Squat – 20×1 Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 15 min AMRAP 20 Double unders 10 Pull-ups 10 Overhead squats (95/65#) Cooldown: roll out shoulders with lacrosse ball, stretch calves and achilles

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 1 mile run, easy to moderate pace WOD: Partner WOD: 100 cal row 40 pullups 50 atomic situps 200 cal row* 50 atomic situps 40 pullups 100 cal row* Trade off however you’d like. Partner not working will hold planks, alternating more »