Fitness A. Three sets of: Supinated-Grip Barbell Rows x 8-10 reps Rest 45-60 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45-60 seconds Strict Toes to Bar (or hanging leg raises) x 6-8 reps Rest 45-60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Three rounds for time of: 10 Strict...Read More

Today is the last day to make up 16.1. If you need to make it up, please let your coach know ASAP so we can be prepared for the class. Thanks! Fitness A. In 12 minutes complete as many rounds and reps as possible of: 12 Wall Ball Shots (20/14 lbs) 12 Burpees B. Four...Read More

It’s Saturday! Bring your friend! They’ll have fun and so will you!! In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots 600 Meter Overhead Carry (45/25 lb plate) 200 Push-Ups 600 Meter Overhead Carry (45/25 lb plate) During carry, you must perform 3 burpees* each...Read More

WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Notes Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out...Read More

Fitness & Performance A. Four sets of: Barbell Rows x 6-8 reps Barbell Hip Bridge x 10 reps Barbell Alternating Reverse Lunges x 10 reps each leg *Use the same barbell for all 3 movements B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:...Read More

Fitness Workout of the Day A. Three sets of: Strict Pull-Ups x 6-8 reps Rest 15 seconds Bottom’s Up Kettlebell Walk x 100′ each arm Rest 15 seconds Turkish Get-Up x 2 reps each arm Rest 15 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 10 Renegade Rows 20...Read More

Fitness A. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – Deadlift x 6-8 reps Minute 2 – L-Seated DB Press x 6-8 reps Minute 3 – Russian Step-Ups x 10 reps on Left Leg Minute 4 – Russian Step-Ups x 10 reps on Right Leg Minute 5 –...Read More

Fitness A. Four sets of: Good Mornings x 8-10 reps Rest 45 seconds Supine Ring Rows x 10-12 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. For time: Dumbbell Ground to Overhead x 12 reps Box Jumps x 12 reps Dumbbell Ground to Overhead x 9 reps Box Jumps...Read More

Its Saturday! Bring a friend and rock the wod!   Let’s switch things up a little bit. Expect Farmers Carry Hammer Swings Maybe some tire flips and let’s see what else we can get into. Show up. Have fun. Get more awesome!Read More

Fitness & Performance A. WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)   WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap Rx’d  (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d...Read More