Warmup: ROM, 20 jumping jacks, 1 min high knees, 1 min butt kicks WOD: 4 x 100m sprints, rest 2 mins between rounds Then 2 x 400m run, rest 3-5 min between rounds Then 1 x 800m run Cooldown: 50 sit ups, roll out calves/shins, hamstrings, IT bands.

Warmup: ROM, 10 jumping squats, 10 clean pulls, 10 front squats, 5 split jerks Strength:  Clean & Jerk Warmup: 5/5/3/@ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD:  2 Rounds For time 50 Double Unders 10 Front Squat 10 Push Press 400m Run 10 Power Clean 10 Push Jerk 50 Double Unders *Use more »

Warmup: ROM, 15 Jumping Squats, 30 Lunge steps, 45 situps WOD: 1000m Row 800 Run 2 min Plank hold 500m Row 400m Run 2 min Plank hold 250m Row 200m Run 2 min Plank hold Cooldown: roll and stretch calves, hamstrings and quads

Warmup: ROM, 200m Run, 15 jumping squats WOD: Run 400m Then 21, 18, 15, 12, 9 Wall balls (20/14#) Box Jumps (24/20″) Then 400m Run Cooldown: roll and stretch calves, shins and hamstrings

Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Stay for Yoga

Warmup:  ROM drills, 20 shoulder circles, 20 jumping squats WOD: 5 Rounds for time: 20 Slam Balls 10 Pullups 400m Run Cooldown: 100 4-ct flutter kicks

Warmup: ROM, 15 ring rows, 20 push up, 25 sit ups, 30 squats WOD: 21 pullups unbroken 800 meter run 15 pullups unbroken 800 meter run 9 pullups unbroken 800 meter run * every time you break up a set of pullups run 100 meters Cool down: Stay for yoga. 🙂

Warmup:  ROM drills, WOD:  For Time: 800m Run 5 Hang Power Snatch (95/65#) 10 Push Press (95/65#) 15 Front Squats (95/65#) 400m Run 5 Hang Power Snatch (95/65#) 10 Push Press (95/65#) 15 Front Squats (95/65#) 800m Run Cooldown:  Stay for yoga 🙂

***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, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Ring Dips Cooldown:  banded shoulder and hip stretches, roll out