Teams of 2: 25 min AMRAP Run 800 Meters (together) Then 8 rounds of: 10 Partner Wall Balls (15/20) 10 KBS (35/55) -one person working at a time Then with remaining time AsManyRounds of Cindy 5 pull ups 10 push ups 15 body squats -both partners working at a time. You know it’s a good […]

SWOD 1a) Banded DeadLift 12 x 2 @ 50% w/ 20% band tension *load your bar to 50% of your 1RM Band tension should add about 20%. 2a) Bench 1×8 @ 70% 2×5 @ 80% 2×3 @ 85% *Complete 1a then 2a. WOD 3-6-9-12-9-6-3 Box Jumps (20/24) Deadlifts Bupree’s *Use the prilepin Table to determine […]

Rest day! Get out and do something light…jog, row, hike, bike ride. The only way to get rid of soreness is to work through it! Check the MOBILITY page for this weeks class info. You will see some changes in programming starting this week. We are introducing a 6 week strength cycle. The only way […]

SWOD Front Squat 1×8 @ 70% 2×5 @ 80% 2×3 @ 85% WOD In teams of 2 Partner A has 90 sec to complete as many reps of the following scheme. Partner B rests. Alternate for 4rds each, 8 total. You must stay within 5 reps of your first round or complete 10 burpee penalty […]

WOD 12 min AMRAP 1 Wall Climb 4 Ring Dips 8 KB snatch (35/55) 25 Double Unders *alternate arms on KB snatch every Round. rest 1 min 3 min AMRAP banded situps *BANDED SITUPS – You can use 1 band instead of 2 as well.  If you can do it without anchoring your feet even better! […]