WOD – Wednesday 3/1

Warm-up Spend 2 minutes in Z1 Then 3 rounds 5 burpee broad jumps into an air squat 10 Samson stretches 50′ bear crawl Mobility Banded hamstring mobility and posterior chain prep Ankle and [...]

WOD – Tuesday 2/28

Warm-up Spend 2 minutes with a lax ball on the shoulders Then hop on a bike or rower for 2 minutes 2 rounds 10 Russian KBS 15 push-ups 20 walking lunges :30 plank hold Mobility Banded shoulder [...]

WOD – Monday 2/27

So 17.1 came and for many of us went very well. The effort was incredible and it shows how hard you work on a daily basis pays off. I hope you all are as proud of your results as I am. [...]

WOD – Sunday 2/26

Warm-up Spend 2 minutes in Z1 Then 3 rounds 10 squats 5 strict pullups or 10 ring rows 10 push-ups Mobility Pac and shoulder emphasis Rotational drills to prep for bench Strength A1. Bench press [...]

WOD – Saturday 2/25

Our first FNL’s of 2017 was an incredible success. Let’s see if we can build on that energy for the next 4 weeks. Proud of everyone even if you are on Team Orange. Warm-up Spend 2 [...]

WOD – Friday 2/24

So 17.1 is…. Warm-up Spend 2 minutes in Z1 Then 3 rounds 10 KBS 10 push-ups 10 goblet squats Mobility An overall mobility session as a class Coaches will emphasize the t-spine, shoulders, [...]

WOD – Thursday 2/23

And here we go. Teams are set and captains are prepping their ships. The trash talking has already started and it has been some of the best I have seen. Very excited about another year. [...]

WOD – Wednesday 2/22

And here we go. Teams are set and captains are prepping their ships. The trash talking has already started and it has been some of the best I have seen. Very excited about another year. [...]

WOD – Tuesday 2/21

And here we go. Teams are set and captains are prepping their ships. The trash talking has already started and it has been some of the best I have seen. Very excited about another year. [...]

WOD – Monday 2/20

And here we go. Teams are set and captains are prepping their ships. The trash talking has already started and it has been some of the best I have seen. Very excited about another year. [...]

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