Warm-up 2 to 3 rounds of smaller rounds of the WOD 10 KBS 8/6 calories on rower 6 wall balls 4 burpee step-ups Mobility Quick mobility session CF and Burn WOD 5 rounds 30 KBS (53/35#)(44/26#) [...]

What an incredible night. Thank you to all that attended, but even more importantly, thank you to all who have been a part of the greatest community for the last 10 years. Warm-up 3 rounds, all [...]

What an incredible night. Thank you to all that attended, but even more importantly, thank you to all who have been a part of the greatest community for the last 10 years. Warm-up 3 rounds, all [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 15 OHS w/PVC 10 push-ups 5 pull-ups or ring rows *ring rows have a :01 pause at the top Mobility Rotational stretches to prep for bench Strength A1. [...]

Warm-up 2 rounds 15/12 cals row 12 DB split stance straight leg deadlift 9 hollow rocks 6 inchworms Mobility Posterior chain prep CF Strength Deadlift – 2.2.2, x3 cluster format (:10/3:00) [...]

Warm-up Spend 2 minutes in Z1 Then, 2 rounds 15 strict press 15 sit-ups Mobility Banded shoulder mobility Strength A1. Strict press – 6×4 all around 75% of your 1RM A2. Banded high [...]

Warm-up Spend 2 minutes in Z1 Then, 2 rounds 15 strict press 15 sit-ups Mobility Banded shoulder mobility Strength A1. DB strict press – 6x4e A2. Banded high pulls – 6×10 The [...]

Warm-up Spend 2 minutes in Z1 Then, PVC mobility as a class The Port snatch warm-up Strength Snatch complex, long – 1 snatch pull + 1 power snatch + 1 hang snatch + 2 OHS Complete 1 lift [...]

Warm-up Spend 2 minutes in Z1 Then, 2 rounds 10 kip swings + 5 strict pull-ups or ring rows 10 hollow rocks 10 banded pull-aparts Mobility Shoulder mobility for the strength CF Skill/Strength [...]

Make sure you get in the habit of checking in with a coach if you plan on doing something different today. Scaling the workout, Swole session or even a recovery piece on a bike and some [...]