Send Justin and me strong, positive vibes to kick some butt today at the All Cities Open, please! 🙂 Welcome back Coach Aly! Warmup: ROM drills, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings (35/26#) Wall balls (20/14#) Double Unders (4x singles) Cool down: pick one of the ab circuits more »

**There will not be any evening classes tonight, but there WILL be a special Thanksgiving WOD tomorrow at 9:30am** Warmup: ROM drills, Practice C & J’s with bar Strength: Clean + Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM After each set of cleans, perform 1 Jerk Work: 3/3/3+ @ 70/80/90% 1 RM, After each set more »

Warmup: ROM drills; 3 rounds of 3 hand release push-ups, 5 pull-ups, 7 jumping squats Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: for time 100 wall balls Every time you stop the wall balls to break, stop and do 5 pull-ups, 5 push-ups and 5 squats.

Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 of Deadlift (185/135#) Wall ball (20/14#) Scale DL weight as needed Work abs, roll and stretch Remember NO 7am or 8:30 am classes next week, go to evening classes with Aly instead