Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5×5 @ 80% WOD: AMRAP 20 minutes: 250m Row  15 Ring Rows 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, with PVC: 5 x each side: seated thorasic spinal twist with sidebend, standing rotational twist, supported hip circles, low lunge thorasic twist then 20 Jumping jacks, Mountain climbers, Supermans and Hollow Rocks Strength: Deadlift 5 x 5 @ 80% WOD: 9, 8,7…3,2,1 of Ring Rows Weighted step-ups (30/20#) * Russian Twist more »

Warmup: ROM, dynamic stretches, row 500m easy pace WOD: 2 Rounds30 – 4ct Mountain Climbers15 Burpees15 Ring Rows15 Box Jumps15 Wall Balls30 Sit ups30 Jumping lunges, alt5x Gym length bear crawls (foward then backward)500m row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, with PVC: 5 x each side: seated thorasic spinal twist with sidebend, standing rotational twist, supported hip circles, low lunge thorasic twist then 20 Jumping jacks, Mountain climbers, Squats, Sit-ups, Supermans and Hollow Rocks WOD: 9, 8,7…3,2,1 of Deadlift (95/75#) Ring Rows Weighted step-ups (30/20#) * Russian Twist (30/20#) *R + more »

Warmup: ROM drills, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 Elevated Ring Rows rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, perform 10 Behind the 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 drills, dynamic stretches, 20 shoulder circles, 20 jumping squats, 200m run WOD: 5 Rounds for time: 20 Slam Balls 10 Ring rows 500m Row Cooldown: 5 x 10 Knees to elbow in side plank, each side

Warmup: ROM, dynamic stretches, 10 push press and 10 rows with bar, 15 squats WOD: 5 rounds for time of: 5 handstand push-ups 10 one-legged squats, alternating 15 ring rows Cooldown: 3 min plank, roll out and stretch

Warmup: ROM, 200m run, 10 Clean Pulls, 10 Front Squats, 5 Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1RM WOD: 3 Rounds Max rep in 60 sec, Wall balls (20/14#) rest 60 sec Max rep in 60 sec, Kneeling KB Halos, alternating rest 60 sec Max rep in 60 sec, Box Jump (24/20″) more »

Coach Aly is back and will be coaching the Sat @ 9:30 class, get up and come see her! Justin and I (along with our awesome teammates) will be working our tails off at All Cities Open. Send us good, strong vibes!! Warmup: ROM drills, 25 push ups, 25 sandbag get ups 4 rounds: 10 more »