Warm-up: 200m Run then 3rds of: 8 Glute Bridge w/ kick out 4 Reverse Burpee 4 Push-up to Spiderman Strength: Front Squat 5×70, 5×80, 3x 2×85, 1×90, 1×100% WOD: “Karen” 150 Wall Ball (20/14) Finish: 3rds 20 Banded HS Curls 6 KB/DB Row @2111 (heavy) 30sec L-sit 6 Strict Ring Pull-upRead More

Mobility: Hips Skill: Double-unders WOD: 5rds 300m Run 100m Pinch Plate Carry (25/15) Please use the old 25’s behind kiosk 50 DU 25 Sit-up Midline/Stability: 3rds 10 Single Leg RDL (each) 12 Deadbug w/ hold 15 Russian Twist (25/15)Read More

Warm-up: 200m Run then 3rds of: 45sec OH Bamboo Bar Hold 6 Front Rack BB Step-up 10 Disclocates Strength: Push Press 3×7 @ 75% WOD: Summer Team Fitness Games Practice 2-person team RX and Masters 20 Power Snatch 115/65 50 Box Jump Overs 24”/20” 40 Thrusters 135/85 50 HSPU to abmat/women to 10lb plate +...Read More

Warm-up: 200m Run then 3rds of: 5 Chin-up 10 Bird Dog 10 Hollow Rock Skill: Pull-up Practice WOD: Summer team Fitness games Practice 2 person team In 6 Minutes 100 Double-under buy-in Then in remaining time: AMRAP 5 Chest To Bar Pull-ups 10 Burpees (over abmat) Scaled In 6 Minutes 200 Single unders buy-in Then...Read More

Warm-up: 200m Run then 3rds of: 5 Thruster 5 Back Squat 5 BTN Press Strength: Back Squat 5×70, 5×80, 3x 2×85, 2×90, 1×100% WOD: 4rds 6 Deadlift (Rx 115/75 Rx+ 135/95) 6 Front Rack Lunges 6 S2OH 100m Sprint Rest 1min (MUST rest)Read More

Warm-up: 200m Run then 3rds of: 4 Roll to Candlestick 8 RDL (45/35) 6 Front Rack Lunges Strength: Front Squat 4×70%, 4×80%, 2×90%, 1×95% WOD: 12min AMRAP 4 Power Clean (135/95) 6 Front Squat 8 Lateral Burpee over BarbellRead More

Mobility: T-spine and Shoulder Lax Ball Roll Out Skill: Rope Climb WOD: 2-person team 4rds each 500m Row 1 Rope Climb 100m Farmer’s Carry (DB/KB Heavy!) Midline/Stability: 3 sets 15 Deadbug 15 Bird Dog Slow and controlled!Read More

Barbell Warm-up 20min to 1RM Power Snatch WOD: 10,9….1 Power Snatch @65% of today’s 1RM 1,2,….10 Pull-up (Rx+ C2B)Read More

Warm-up: 200m Run then 2rds of: 50m OH KB/DB Walk Left Arm/Right Arm 3 Wall Walk Strength: Push Press 3×8 @70% WOD: 1 mile Run 50 Ab-mat sit-up 40 Air Squat 30 S2OH (135/95) Finish: 3 sets 30sec Box Shoulder StretchRead More

Warm-up: 200m Run then 3rds of: 6 OH Plate Step-up 6 Chin-up 10 Banded Squat Strength: Back Squat 6×70%, 6×80%, 3×90%, 2×95% EMOM x 15 1) 14 Walking Lunges w/ KB/DB 2) 8 Unbroken Deadlift 3) 8 Burpee Pull-up Finish: 3 sets 20 Banded Hamstring CurlsRead More