NEWS, BLOG & WORKOUTS

Coach led warm up  Running warm up and stretches Emily 10 rounds for time of: 30 double-unders (mod: 30 heavy rope singles)  15 pull-ups (mod: band, or ring row) 30 squats 100-m sprint Rest 2 minutes (40 min cap) Post time to Wodify and whiteboard 

Coach led warm up  Foam roll Then, Tabata for 4 min of: Bear hug med ball jump squats (20/14) Inch worm to cobra WOD Complete as many rounds as possible in 10 minutes of: 10 burpees 20 wall-ball shots Women: 14-lb. ball to 9-ft. target Men: 20-lb. ball to 10-ft. target Post rounds completed to […]

Coach led warm up  Banded mobility from floor Strength  Every 2 min for 14 min of: 7 Deadlift (build to heaviest)  Rest 4min then, WOD For time: 25 dumbbell bench press  100 dumbbell rack lunges 25 dumbbell bench (*7 min cap) Women: 35s Men: 50s Post heaviest lift and time to Wodify and whiteboard 

Coach led warm up  3 rounds of: 1 min plank shoulder taps 10 knee to elbow crunches 1 min single unders 20 banded row (from low post) WOD 5 rounds for time of: 20 GHD or weighted sit-ups (30/20) 20 Calorie row Post time to Wodify and whiteboard Extra credit 3 rounds of: 1 k […]

Coach led warm up PVC warm up and stretches  Strength WOD Push jerk 7-7-7-7-7-7-7 reps (from rack)(work up in weight) *Between each set (6 rounds) complete ea. for time of: 20 alt. pistol squats (mod: post, band, ball, bench)  5 muscle ups (mod: jumping, or supine ring row + dip) Post heaviest weight and time […]