Mobility: Hip Flexors & IT Band Midline: EMOM x 12 1) Hollow Hold x 30-45sec 2) V-up or Tuck-up x 15-20 3) Ring Full Support Hold x 30-45sec 4) Pike Ups x 15-20 (scale to single leg) Workout of the Day Pick One: Option 1- 5K Row Option 2- 5K Run Option 3- 10K broken...Read More

Warm-up: 200m Run then 2rds of: 10 Plank Punches 10 Hollow Rock 5 Air Squat @ 3211 Strength: 4 sets 1a) Tempo Bench Press @ 21X1 x 3 Rest 60sec 1b) DB/KB Split Squat @31X1 x 6 each Rest 60sec Workout of the Day For total time 200m Run 25 Wall Ball Rest 2min 200m...Read More

Team Warm-up Strength: Deadlift 5 x 75/80/85% Workout of the Day: 2 person team. Coaches pock teams. Split reps/meters evenly each round. 4rds each for total time 500m Row 40 Russian KBS (53/35) 30 Box Jump Overs (24/20) Finish: 3sets/EMOM x9 40s Hang Sequence 30s Hollow Rock/Hold 20s Side Plank (each)Read More

Warm-up: 200m Run then 3rds of: 6 Horizontal Ring Row @2112 4 ¼ Front Squat 6 Thruster Strength: Every 2min x 10 Sets 1-4: Tempo Front Squat @33X1 x 2 reps Set 5: Front Squat x 3 reps at last weight, no tempo Workout of the Day 10 Hang Squat Clean (135/95) 10 Bar Muscle-up...Read More

Workout of the Day 7min AMRAP 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3min 7min AMRAP 50 Push Press (115/75) 50 Push Press (135/95) AMRAP Push Press (155/105) Rest 3min 7min AMRAP 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) *Courtesy of CompTrain w/o bench pressRead More

Mobility: Chest/Pec Skill: 10min Pistols Option 1) Coach Katie’s Birthday Workout CrossFit Games Workout 12.1 https://games.crossfit.com/workouts/open/2012 Option 2) 600m Run/Row 10 Alt Pistols 20 Leg Raises 30sec Side Plank (R) 400m Run/Row 10 Alt Pistols 20 Leg Raises 30sec Side Plank (L) 300m Run/Row 10 Alt Pistols 20 Leg Raises 30sec Side Plank (R) 400m...Read More

Warm-up: 200m Run then 2rds of: 10 Plank Punches 10 Hollow Rock 5 Air Squat @ 3211 Strength: 1a) Tempo Bench Press @ 21X1 x 5 Rest 60sec 2) DB/KB Split Squat @31X1 x 6 each Rest 60sec Workout of the Day 4rds 6 Strict Pull-up 100m Sprint 12 OH DB Walking Lunge Steps (25/15)...Read More

Barbell Warm-up Oly: 12min to build to a heavy Power Clean & Jerk Workout of the Day “Grace” 30 Clean & Jerks for timeRead More

Warm-up: 200m Run then 3rds of: 8 Front Rack Rev Lunges 6 Strict T2B @2111 6 Spiderman Stretch Strength: Tempo Front Squat @ 33X1 3-3-2-2-2 Workout of the Day EMOM x 9 with the clock counting up 1) 8 T2B + 20 DU 2) 4 Lateral Bar Burpee + 6 Front Squat (115/75) 3) 12/10...Read More

Warm-up: 200m Run then 90sec Squat Therapy 2rds of: 8 OH Banded Lunge 8 Glute Bridge Strength: Back Squat 5×60, 3×70, 2×80, 1-2×90, 1-2×95, 1×103+% Workout of the Day CFWP Baseline Workout 500m Row 40 Air Squat 30 Sit-up 20 Push-up 10 Pull-upRead More