Warmup: ROM, dynamic stretches, 5 handstand holds – start with 10 seconds and add on 10 seconds each time, ending with 50 seconds, 10 burpees. Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 5 rounds As many rounds in 3 minutes of 5 Goblet squats 5 Burpee Box Jump more »

Warmup: ROM drills,dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 400m run, 5 stink bugs, 10 dips, 15 push-ups, 20 sit-ups WOD: 20 min AMRAP 5 handstand push-ups 10 TTB 15 elevated dips 20 back extensions 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, 800m run, 25 sit ups, 5 dips more »

Warmup:  ROM, 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: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is more »

Warmup: ROM, dynamic stretches, Skills: rowing drills – spend some time getting the feel of the proper start position; 1 min of leg only drive; 1 min of arm only pull; 1-2 minutes of putting in all together. WOD: 7 Min EMOM 5 Thrusters (75/55#) 3 Burpees rest 3 minutes 7 min EMOM 3 KB more »

Warmup:  ROM drills, dynamic stretches, 500m row, 25 situps WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 5 TTB 20 Wall balls 10 TTB 30 Wall balls 15 TTB 40 Wall balls 20 TTB  ….etc….keep adding 10 reps of wall balls and 5 reps of TTB until you get to 20 mins Cooldown: 50 more »

Warmup: ROM, dynamic stretches, 400m run, clean drills WOD: 6 Rounds 3 One arm KB snatch, ea arm 100m Sprint 9 TTB Rest 60 seconds between rounds Cooldown: roll out and stretch

Warmup:  ROM drills, dynamic stretches, 30 seconds of Jumping jacks, high knees, butt kicks hold a dead hang and lock out hold as long as possible. 25 push-ups 25 sit-ups WOD:  5 Rounds 20 Box Jumps 100m Farmers carry (AHAP) 15 TTB Cooldown:  Updog/downdog/walk the dog.  

Today’s class will start at 9am!! Warmup: ROM, dynamic stretches, 20 Hollow to Arch swings on bar, 10 jumping squats WOD: In any order, complete the following for time: 150 Squats* 50 Pullups* 75 GHD situps* 50 TTB* 150 Lunges, alternating* 50 Ring Rows* 500m Row x 2* *10 burpees upon completion of each exercise. more »