NEWS, BLOG & WORKOUTS

Coach led warm up Foam roll Then, 20 Jumping Jacks 10 Pulls on the rower (Easy pace) 20 Mountain Climbers 10 Pulls on the rower (18-20 Strokes per minute pace) 20 Skier Jacks 10 Pulls on the rower (22-24 Strokes per minute pace) 10 single ring rows 10 Pulls on the rower (26-30 Strokes per […]

Coach led warm up Low post banded mobility then, 1 round of: 10 Alternating Spiderman Stretch 5 Push-up to pike 10 Leg Swings / Leg (across body) 1 round of: 10 Alternating lateral lunges 5 Up-Downs 10 Tuck Jumps 1 round of: 10 Lunges (hand at the shoulders) 5 Burpees 10 Broad Jumps (jump 2-3-ft. […]

Coach led warm up Crossover Symmtery – Activation Then, 3 Sets: 10 Snatch Grip Bent Over Rows (Barbell) 5 Burpee Over Bar 10 Behind the Neck Snatch Grip Push Press 5 Burpee Over Bar WOD FOR TIME 75 Power Snatches (75/55#) Post time to wodify and whiteboard Cool Down Accumulate: 1:00 Seated Reach Stretch 1:00 […]

Coach led warm up  Coach Lou’s special Partner WOD 4 rounds for time of: 50 Toes to bar (mod: knees to chest or v ups) * one partner works at a time 100 Double unders (mod: 300 singles) * one partner works at a time 200m single KB farmers carry (70/53) *partners work together  (30min […]

Coach led warm up  Banded mobility  WOD 3 x 5 min amraps w/1min rest of:  30 wall-ball shots 30 sumo deadlift highpull 30 box jumps 30-cal. row 30 push-ups 30 back squats * start where you left off Women: 14-lb. ball, 55-lb. bar 20-in. box Men: 20-lb. ball, 75-lb. bar, 24-in. box Post reps to […]