NEWS, BLOG & WORKOUTS

WARM UP 3 Sets 9 Cal Machine 6 CrossOver Ys 3 Inch worms w/ Push Up into 1 Round of “Strict Cindy” SWEAT DAY!!! 30 Minute AMRAP: 30/24 Cals on Machine A 3 Rounds of “Strict Cindy” 30/24 Cals on Machine B 3 Rounds of “Strict Cindy” *Strict Cindy -5 Strict Pull-Ups -10 Pushups -15 […]

WARM UP EMOM x 4 -10 Russian KB Swings -10 Air Squats -3 Burpees into -SL RDLs -Squat Rotations -Straddle Stretch then, Barbell Power Snatch Warm Up and Metcon Set Up METCON 3 Rounds 20/16 Cal Row 10 DB Push Press (50/35) 2:00 Rest 3 Rounds 15/12 Cal Bike 8 Power Snatches (115/80) 2:00 Rest […]

WARM UP 2 Sets 1:00 Bike :30 Wall Sit w/ Mini Band 5 Squats w/ Band 5 Squat Jumps then, -Spiderman Rotations -90/90 Glute Stretch into, Coach Led Barbell Warm Up Clean/Back Squat STRENGTH E2M x 4 5 Back Squat @ 72-82% :02 pause in hole for first 2 reps ONLY METCON 30 Pull ups […]

WARM UP AMRAP x 6 -8/6 Cal Row/Ski -8 Crossover Ts -8 Bent Over Rows -8 Barbell Deadlift then 2 Sets -10 Cat/Cows -5 Push-Ups -10 Supermen into -15 Barbell Bench Press STRENGTH E2M x 5 5/5/4/4/4 Bench Press *build across sets, all sets should be above 70% GET FIT Every 3 Minutes x 5 […]

WARM UP Coach Led Warm Up PARTNER WOD In Teams of 2 Get as Far as possible in 35 Minutes “I go/you go style” Must finish a round before you can switch 2 Burpees 4 Push Jerks (95/65) (Rx+115/75) 6 Cal Row 3 Burpees 5 Push Jerks 7 Cal Row 4 Burpees 6 Push Jerks […]