Warmup: ROM, dynamic stretches, run 800m WOD: EMOM for 30 minutes 5 Pullups 7 Push ups 9 Squats Cooldown: 3 x 10 block passes from hands to feet, 3 x 30 Arch holds. Roll out and stretch

Warmup: ROM, dynamic stretches, go through each of the eight movements from the WOD WOD: On an 16-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute more »

Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 500 m row Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: more »

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

**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, 30 sec jumping jacks, high knees and jumping jacks, 200m run WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done.

Warmup: ROM 15 ball slams, 10 burpees, 5 TTB Strength: Back Squat, de-load on box 5/5/5 @ 40/50/60% Wod: 3 rounds for time 50 m sprint 15 Hand release Push-ups 50 m sprint 30 supermans (2 sec iso hold) 50 m sprint 45 squats There is a 400 m run penalty if you take any more »

***Reminder, the gym is CLOSED this weekend.  Do this WOD at home or gather with your classmates and knock it out together! Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps Four rounds for time of: 400m Run 50 Squats 30 Pushups Cooldown:  stretch those legs, hips and chest!!

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 drills, dynamic stretches, arm circles, 25 Ring rows, 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side