Warmup:  ROM drills, dynamic stretches, 10 scap pull-ups , 20 Hand release pushups, 20 situps, 15 Press with PVC WOD:  Open 17.3 Scaled: Prior to 8:00, complete: 3 rounds of: 6 jumping chin-over-bar pull-ups 6 squat snatches, 45/35 lb. Then, 3 rounds of: 7 jumping chin-over-bar pull-ups 5 squat snatches, 75/55 lb. *Prior to 12:00, more »

**Body Analytics will be here!** Warmup:  ROM, dynamic stretches, 10 PVC press, 5 Pull ups, 2 min Jump rope Strength: Strict Press Warmup to 95% Work – 10 x 1 rep with 60-90 seconds between sets WOD:  If you didn’t do 17.1 on Monday, do it today Complete as many rounds as possible in 20 more »

Warmup:  ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold 15 Push Press with PVC Strength: Strict Press Warmup to 90% 1RM Work: 10 x 3 reps with 60-90 second rest between sets WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 more »

Warmup: ROM drills, dynamic stretches 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press Warmup to 85% of your 1RM Work: 10 x 3 reps with 60 – 90 seconds rest between sets WOD: “Nicole” – As many rounds as possible in 20 minutes of: Run 400 meters Max Rep pull-ups Note more »

**Reminder:  There is only one class today at 9:00am.** Warmup:  ROM drills, dynamic stretches, 15 Hand release pushups, 20 situps, 30 second handstand hold, 15 Push Press with PVC Strength: Strict Press Warmup  to 80% of your 1 RM Work: 10 x 3 reps with 1 min rest WOD: 20 min AMRAP 15 Burpee Box Jumps more »

Warmup: ROM, dynamic stretches, 10 push press with PVC, 10 squats, 5 med ball cleans, 5 burpees, 500m Row Strength: Strict Press, de-load Work: 5 x 3 at 65% of 1RM WOD: 20 min AMRAP 3 Pistols (each leg) 6 Med ball cleans (20/14#) 9 Burpee broad jumps 250m Row Cooldown: 2 min plank, 1 more »

Have a fun and safe Halloween. We’ll just have morning classes today so that everyone can enjoy the trick or treaters. Warmup: ROM, 800m run, 3 x 30 second handstand holds Strength: Strict Press Warmup to 95% Work: 10 x 1 with 60 – 90 seconds rest between sets WOD: 3 Rounds for time 50 more »

Warmup: ROM, dynamic stretches, 15 pushups, 15 tent pushups Strength: Strict Press Warmup: to 90% of your 1RM Work: 10 x 3 with 60-90 seconds rest in between WOD: 4 Rounds for time 15 Bench Press (95-135/65-95#) 15 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup: work up to 85% of your 1 RM Work: 10 x 3 with 60-90 seconds of rest between sets WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 200m run Cooldown: Max plank hold, 50 supermans, more »

Warmup: ROM, dynamic stretches, 10 strict press with PVC, 400m run Strength: Strict Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X tempo, rest 1 minute between sets WOD: 20 min AMRAP 10 Diamond push-ups 20 Goblet Squats 250m Sprint row Cool down: 2 min plank, 50 arm more »