The noon class is cancelled for today. We will see you in one of the other classes! New month, new warm up! Here’s some insight on why we do what we do. The most straight forward criteria is that the warm-up is supposed to raise core temperature and prepare the soft tissue and joints for...Read More

Performance and Fitness A. Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 10-12 Burpee Box Jump-Overs (24″/20″) B. 10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.Read More

Fitness A. Three sets of: Romanian Deadlift x 6-8 reps Rest 60 seconds Single-Leg Hip Bridge x 10-12 reps each side Rest 60 seconds Supine Ring Row x 10-12 reps Rest 60 seconds B. Three rounds for time of: Run 200 Meters 12 Alternating Single-Arm Dumbbell Snatches C. Three sets of: Single-Arm Dumbbell Row x...Read More

Performance & Fitness A. Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) B. 10 Renegade Rows 20 Calorie Row...Read More

Bring your friends! This looks fun! Performance and Fitness In teams of three, complete five rounds each, for max reps, of: Station A: 100 Meter Farmer’s Carry Station B: Push-Ups Station C: Wall Ball Shots Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100...Read More

Fitness A. Three sets of: Strict Dumbbell Press x 10 reps Rest 45 seconds Supine Ring Rows x 10 reps Rest 45 seconds V-Ups x 10-20 reps Rest 45 seconds B. Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Strict Pull-Ups Performance A. Five sets of:...Read More

Performance and Fitness A. Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings B. 3 sets total-20 reps banded high pulls https://www.youtube.com/watch?v=w3ni26zPXOI + 20 rear delt raises...Read More

Fitness A. Five sets of: Front Squat x 6 reps (use more weight than you used on 9/9.) Rest 60 seconds Double-Kettlebell Overhead Carry x 100 Meters Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Row 250 Meters 20 Wall Ball Shots Performance A. Front Squat *Set...Read More

Fitness A. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – Supine Ring Rows x 8 reps Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps Minute 3 – L-Seated DB Press x 8 reps Minute 4 – Right Leg Box Step-Ups with DBs x 6-8...Read More

Fitness A. Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – Banded Good Mornings x 12 reps Minute 2 – Goblet Squats x 6 reps Minute 3 – Kettlebell Swings x 12-15 reps Minute 4 – Prone Plank Hold x 45 seconds B. For time: Row 500 Meters When...Read More