WODs

Warm-up: 3-in-3 of burpees, jumping jacks, grasshoppers Mobility: Posterior chain openers Strength: Deadlift 3-3-3-3 Conditioning: For total working time – 100m Run 20 KB Swings 100m Run [...]

Warm-up: Dots (2), walking spidermans, walking quad stretch Mobility: Roll-out T-spine, lax ball to serratus, Sampson stretch Strength: EMOM 8 minutes of Hang Power Snatch, Hang Snatch, Overhead [...]

Warm-up: 3 minute partner medball toss. – 1st min mixed toss – 2nd min squat w/ball – 3rd min toss ball then burpee Mobility: Super front rack, banded distractions, couch [...]

Warm up: 3 in 3 push ups, situps, and grasshoppers Mobility: Anterior smash (chest and shoulders), Sampson stretch, foam roll your tight bits Skill: Goat work – pick from: HSPU, Push-up, [...]

Warm-up: 3-in-3: Jumping Squat, Push-ups, OHS with PVC Mobility: Anterior smash with lax ball, bar hang, wrist openers Strength: EMOM 7 min @ 60-70% of max Clean/Jerk without dropping the bar: 1 [...]

Warm-up: Dots (x2), High Knees, Butt kickers, zombie walk, bear crawl (down) & crab walk back, 15 quick squats Mobility: Russian babymaker, banded spiderman, glute smash with lax ball [...]

Strength: 20 minutes – Jerk – work to a heavy double Conditioning: “Georgia” 5 Rounds for time of: 10 Power Cleans (135/95lb) 15 Push-ups    

Please remember that today we have only one class at 9:30am. See you then! Warm-up: Dynamic warm-up outside Mobility: Glute smash with lax ball, couch stretch, super front rack, wrist openers [...]

Today we give thanks for those who keep us safe and protect our freedom. “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff [...]

Please remember we are closing early today. There will be no 6:30pm and 7:30pm classes. Warm-up: Light Turkish get-ups – pausing at every position Mobility: Roll out T-Spine and lats, super [...]