Warmup: ROM, dynamic stretches, 15 Smurf jacks, 200m farmers carry WOD: In teams of two, with only one person working at a time, complete: 100 Wall Balls (20/14#) 400 Meter Run* 100 Dumbbell Ground to Overhead 400 Meter Run 100 Burpees 400 Meter Run 100 Dumbbell Ground to Overhead 400 Meter Run 100 Wall Balls more »

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 »

Holidays are over, it’s time to get back to business!! Bring some goals with you to add to the goal board. Warmup: ROM drills, big to little arm circles, 1 min butt kicks, 1 min high knees, 1 min jumping jacks WOD: 20 min AMRAP 10 Wall Balls (20/14#) 20 Double Unders Cooldown: Pick an more »

Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Row for Calories Wall Balls Hip Extensions Push Press (95/65#) Plank ups Sit ups Rest 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, 200m run, 20 Goblet Squats WOD: 50, more »

**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, 15 squats, 800m easy pace run WOD: 8 rounds 21-15-9 x reps Wall balls (20/14#) Ball slams Cooldown: roll out and stretch

Warmup: ROM drills, 10 Shoulder Press with bar Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD 5 min clock: 25 push ups 400 m run Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings 400m run Max pull-ups in remaining time Rest 1 min more »

Warmup: ROM, dynamic stretches, PVC shoulder stretches, PVC Good Mornings x 15, 400m Run WOD: 5 Min AMRAP 5 Box Jumps 100m Run 5 Wall Balls Rest 2 Minutes 8 Min AMRAP 8 Box Jumps 200m Run 8 Wall Balls Rest 4 Minutes 10 Min AMRAP 10 Box Jumps 300m Run 10 Wall Balls DONE! 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 »