WORKOUT OF THE DAY

Barbells for Boobs is Saturday 8am! See you there, wear pink! Warm Up:Run 200m40 Double Unders 15 Push Ups Skill:Interval Cardio 6 Rounds (switch cardio after 3 rounds) 1 Min on 1 Min Off WOD:AMRAP In 16…

Strength Day Warm Up:Run 800m2 Rounds 10 Burpees 10 Sit Ups 5 Strict Pull Ups Skill:Tabata 8 each Bird Dogs tp Specific Focal Point Hanging Hollow Rock Hold Strength:DB Push Press Single Arm Increasing Weight 10-9-8-7-6-5-4-3-2-1Strict Press 10-10-5-5-3-3-3-3

Barbells for Boobs is this Saturday 8am! Wear pink! Warm Up:Run 400m2 Rounds 15 OH Plate Sit Ups 10 Thrusters (light)WOD:Lift, Move, Work 1-rep-max clean, 4-minute time frame    Rest 2 minutes, then,Max bar muscle-ups in…

Last week of October! Barbells for Boobs is this Saturday! Warm Up:Run 800m1 Round15 Air Squats 15 Sit Ups 10 Burpees Mobility:Twisted Hip Opener Knee Against Hip Flexor StretchHamstring Rack StretchWOD:”Filthy Fifty”For time, Goal under 30…

Fridays are the best!Freestyle Friday! Warm Up:Run 1 Mile 2 Rounds 15 Slam Balls 30 Russian Twist (wall ball) WOD:Create Your own workout of make up one from the week! 

Weekend is coming! Warm Up:Run 400mEMOM for 5 min 10 OH Plate Sit Ups 5 Push Ups Skill:3 Rounds Timed 400m Runs *Rest 1 min between runs WOD:21-18-15-12-9 Reps for time of:Box Jumps (24/20″)DB Snatch (50/35#)Calories Cardio 

Strength Day Warm Up:2 Rounds 200m Run 20 Lunges 10 L-Raise 10 Inch Worm (no push up)Mobility:2 Rounds Samson Stretch Wall Hinge Manual Tricep Stretch Squat To Stand Strength Complex:Jerk 2+1Preform 2 Push Jerks then 1 Split Jerk 5-5-5-3-3-1-1-1-1-1**Remember proper technique…

 Warm Up:R0w 500m2 Rounds 15 KB Swings 15 Back Ext20 Double Unders SkillTake this time to practice kipping pull ups if you don’t have them! 2 Rounds 30 GHD Sit Ups 10 Plyo Push Ups 10 Pistols…

Happy Birthday Sam! Warm Up:Run 800m1 Round15 Air Squats 15 Sit Ups 10 Burpees Mobility:Banded Hip OpenerT-ExtensionsBanded Front Rack Fixer Strength:Hang Squat Cleans 8-5-5-3-2WOD:AMRAP in 20 min of:5 Deadlifts (115/75#)5 Hang Power Cleans 5 Front Squats 5 Push…

Partner WOD! Join us at 8am for some fun!! If you haven’t heard.. we are hosting our annual  Breast Cancer Event October 30th! Please help us by donating to raise $1000 for…

Barbells for Boobs is coming! Please Donate here.. Currently $200/1000https://campaign.forboobs.org/fundraiser/3509122Warm Up:Run 400mEMOM for 5 Min8 DB Snatch (light)12 Sit Ups Mobility:15 Min stretching and foam rolling WOD:AMRAP in 16 Min of 12 Goblet…

Strength Day Warm Up:Run 800M15 Air Squats 6 Inch Worm with Push Up Mobility:Squat Opener Frog Rotation Glute Roll Stregnth:Back Squat 8-5-5-3-3-3 (3 rep heavy) Bear Complex 5-3-3-2-2 (HEAVY!)

 Warm Up:Run 400M2 Rounds 20 Double Unders 10 Shoulder Press (barbell)Skill:2 Rounds 10 Ring Rows (feet elevated)1 Min Plank 12 Renegade Row w/ Push up (heavy) WOD:For Time:5-4-3-2-1*after rope climb sets, 15 Burpees and 20…

Mondays are my favorite! Warm UpRun 800m 1 Round 20 Air Squats 20 Sit Ups 12 Burpees Mobility:PNF Shoulder External Rotation Pipe Squat Rotation Skill:3 Rounds 100FT Front Rack Walking Lunge (115/75#)10 Jerks **Complete Jerks at the end of lunges…

8am only!! See you soon! 

Freestyle Friday Warm Up:Run 1 Mile 15 Jump Squats 6 Inch Worm With Push UpWOD:OPEN GYM! Create your own workout or work on a lift or skill! Use this time to practice something you are…

Almost Friday! Warm Up:2 Rounds Run 200m18 DB Snatch (light)12 Push Press (BB)Skill:2 Rounds 10 HSPU (or Practice)5 Bar Muscle Ups (or Practice) 10 Negative Push Ups WOD:3 Sets For Time*1 set is 3 Rounds…

Strength Day Warm Up:2 Rounds Run 200m10 Lunge with Reach 10 Push Ups 10 Step Ups (30/24″)Mobility:2x 60 Seconds Each Roller Prayer T-OpenerBanded OH Fixer (both sides) Strength:OH Squats 60-70%  1 RM10-8-8-5-5-5-5Squat Snatch 50% 1 RM10-8-5-5-5-5

 If you didn’t get our October Newsletter.. check your spam then text Nikki! Warm Up:1 Round 20 Cal Cardio 15 KB Swings 10 PVC Pass Thrus10 OH Squat (pvc)Skill:3 Rounds Row 500/350m Count your pulls for…

 Warm Up:Run 800m2 Rounds 15 Air Squats 15 Sit Ups 10 Buprees Strength:5 Rounds 5 Front Squats 5 Back Squats WOD:3 Rounds for time of:9 Power Cleans (185/135#)15 Single Arm Devil Press (40/25#)21 Toes To Bar Run 400m

All Smiles for the weekend! Rise and shine! We will see you at 8am today! Bring something for rope climbs! (maybe:) 

Happy October! Warm Up:Run 800m15 KB Swings 10 Burpees WOD:OPEN GYM! Create your own workout or make up one you missed this week!   

 Warm Up:Run 400m2 Rounds 15 Slam Balls 10 Thrusters (light)Skill:Squat Therapy Stretching WOD:For Time:Run 800m40 Hang Power Snatch (95/65#)Run 800m40 Burpees Run 800m

Strength Day Warm Up:Run 400m2 Rounds 10 Push Ups 15 Sit Ups 20 Walking Lunges Strength:Clean and Jerks 10-8-5-5-5-5-5Stay around 60-70% of 1 RM SuperSet:3 Turkish Get Ups (each side) 

October is approaching! Warm Up:2 Rounds Run 200m12 Knee To Elbow 16 SB Snatch (light)Skill2 Rounds30 GHD Sit Ups 300ft Bear Crawl 30 Second Hollow Rock Hold WOD:3 Rounds for time of:25 Wall Balls (20/14#)50 Double…

Mondays are the best! Warm Up:Run or Row 800m2 Rounds 12 Air Squats 15 Sit Ups 10 Burpees Strength:Complex Time!!! 2 Deadlifts + 2 Power Cleans 5-3-3-3-3-3 WOD:3 Rounds for time:15 Pull Ups 12 DB Hang Squat Cleans (50/35#)Rest…

Open Gym! Warm Up:Run 800m2 Rounds 20 Lunges 10 Leg Swings each leg30 Jumping Jacks WOD:Create your own workout or make up on you missed this week! Monday was super! 

Let’s Celebrate Recovery! Warm Up:Run 400m2 Rounds 15 KB Swings 12 Jump Squats 10 OH Plate Sit Ups Strength:Sumo Deadlift High Pull 10-8-8-5-5WOD:AMRAP in 18 MIn Buy In Row 1880m (1 time)22 Sit Ups 23 Medicine Ball Cleans…