We will miss you all!
Warmup Coach Led Metcon-WOD In Teams of 2: 400 Double Unders 200 Push Ups 100 GHD Sit Ups 50 Squat Cleans, 135/95 Cool Down ROMWOD (if...
Welcome back old peeps!!!
Warmup 1000M Row 20 CTB Pull Ups 20 Russian Swings 20 Goblet Squats Strength 10 Minute EMOM 2 Muscle Up (Ring or Bar) 2 Push/Split Jerks...
Can you guess what we are doing?
Warmup 10 Minute EMOM 5 Burpees 10 Squats Strength Overhead Squats 20 Minutes to Establish 1RM Metcon-WOD 3 Rounds 200M Run 20 Pistols,...
WOW...100 Thrusters!?
Warmup 400M Run 30 Wall Balls 30 Ring Rows 30 Arch/Hollow Swings Metcon-WOD 100 Thrusters, 95/65 Every 2 Minutes, 5 Pull Ups Cool Down...
What's your 1RM?
Warmup Coach Led Strength Back Squats 20 Minutes to Establish 1RM Metcon-WOD 12 Minute AMRAP 12 HSPU 8 Toes to Bar 6 Power Cleans,...
Active Recovery Friday
Warmup Coach Led Metcon-WOD 800M Run 40 Burpees 40 Wall Balls, 20/14 400M Run 20 Burpees 20 Wall Balls 200M Run 10 Burpees 10 Wall Balls...
I Love My Strength Days!!!
Warmup 1000M Row 40 Squats with Plate in Front 40 Shoulder Press Strength Pause Back Squats 15 Minutes to work to a 5 rep max, holding 3...
D.T.
Warmup 400M Run 40 Back Squats, 45/33 30 Sots Press 20 Bent Press Strength Back Squats 4x5 @ 75% of Pause Back Squats from last week E3M...
Teams of 2 in a count down
Warmup 10 Minute EMOM 5 Overhead Squats 5 Slurpees Metcon-WOD In Teams of 2: 50-40-30-20-10 Calorie Row Power Snatches, 75/55 Cool Down...
Front Squats, Double Unders and SDHP...Oh my!!!
Warmup Coach Led Strength Front Squats 15 Minutes to work to a heavy single Then... 3x5 Front Squats @ 70% of Above E3M Metcon-WOD 10...
