WORKOUT OF THE DAY

Partner Workout 8am then 9:30am core workshop!  

Friday Yeah!! Warm Up:Run 800m40 Double Unders 30 Sit Ups WOD:OPEN GYM or pick a workout you missed last week! Work on a lift or skill… strength Complex maybeDon’t skip today there are workout…

Happy Birthday Maura! Hope you have a great day! Warm Up:2 Rounds Run 200m15 KB Swings 8 Burpees 6 Inch Worm with Push Up WOD:Birthday Chipper Run 800m65 Walking Lunges 65 Air Squats 65 Double Unders 65 Push Press…

Cardio Day! Warm Up:40 Cal Any Cardio Machine 2 Rounds 5 Pull Ups 30 Jumping Jacks 20 PVC Good Mornings Mobility:Medium Pec Stretch Glute Roll PigeonStrength:20 Back Squats (unbroken) Conditioning: Part 1:12 Minutes 1-1-1(Walk-Jog-Run)Part 2:12 Min 30 Double Unders 12 Cal Cardio 

Yeah for long weekends! Warm Up:Run 400m15 KB Swings 10 OH Squat PVC 8 Burpees Mobility:15 Leg Swings Each Leg Wall Hinge Down Dog Pigeon Let’s Lift:Complex #1 2 Deadlifts + 1 Clean (squat or power) 3-3-3-1-1-1Complex #2 (use rig)2…

Happy 4th Of July!! Join us 8am for this firework display 🙂 WOD:1776  MERICATeams of 2 76 SA Hang Squat Clean Thruster (40/25#)76 KB Swings (53/35#)76 Box Jumps (24/20″)76 DB Snatch (40/25#)76 Burpees 76…

Happy 4th Of July Weekend!!! 8am partner workout today! Also, 8am only Monday!  

Happy July! (reminder 8am only Monday for the 4th!)Warm Up:Run 800m15 Sit Ups 15 Air Squats 10 Burpees WOD:Helps us Save the Kids with Operation Underground Railroad! Donate Now … then give your…

Join us tomorrow for our “Get Fit, Save Kids” workout! $20 to register/donate… do it then come do the workout! https://go.streamfitness.live/competition/view/23-get-fit-save-kidsWarm Up:Run 400m30 Double UndersBear Crawl to EOB and BackSkill:2 Rounds 2…

Strength Day! Warm Up:Run 1 Mile 2 Rounds 10 BB Good Mornings 5 Push Ups 3 Pull Ups Mobility:PNF Ext Rotation Banded Good Mornings Wall Tricep Stretch Strength:20 Back Squats (heavy as you can consecutively) Hang Squat Cleans 3-3-3-3-3-3Superset with 5…

Fourth of July is coming! 8am class only that day! Warm Up:2 Rounds 15 Cal 15 Kb Swings 20 Lunges WOD:Chipper Time! Run 800m30 Deadlifts (185/135#)30 Wall Balls (20/14#)60 Double Unders 30 Knee To Elbow 30 Box Jumps…

Well June flew by… Warm Up:Run 800m15 Air Squats 20 Sit Ups 10 Burpees Mobility:Wall Hinge Manual Tricep Stretch Squat Opener Pigeon Strength: Todays focus.. WOD is extra! Complex!7 sets working to max weight (first set empty bar)Hang Power…

The Weekend!!! Warm Up:Run 800m30 Walking Lunges 12 Burpees WOD:Make up on you missed this week or create your own! 

 Warm Up:Run 400mEMOM for 5 Min 5 Burpees 8 Thrusters Skill:2 Rounds 15 Shoulder Press (from rig) 5 Strict Pull Ups 5 HSPU Sled Push To EOB and back WOD:AMRAP in 16 MIn of:30 Double Unders 15 Box Jumps…

OH Squats! Warm Up:Run 1 Mile 20 Leg Swings Each LegRoll Out Back and Glutes Mobility:Shoulder Distraction (45 sec each side)Banded OH Fixer (45 sec each side)Wall Squat with pipe (15x)Prayer On a…

Bench Press Today! Warm Up:2 Rounds Run 20om15 KB Swings (light)5 Inch Worm With Push Up Skill:2 Rounds 20 Unbroken bench press 10 Heavy Renegade Row with push Up 10 Pistols each legWOD:4 Rounds for time…

Hope everyone had a great Father’s Day! Warm Up:Run or Row 800m10 Air Squats 20 Lunges 20 Sit Ups 10 Buprees Mobility:Cross Side to Side Squat to Stand Hip Opener Wall Hinge Strength:Deadlifts 8-8-5-5-3-3-3WOD:3 Rounds for time of:Run/Row/Ski 400m (1…

Partner workout 8am! WOO!!! 

WEEKEND! Warm Up:2 Rounds 10 Burpee Broad Jumps 30 Double Unders 10 Jumping Pull Ups WOD:Open gym or workout below! Helen:3 Rounds for time of:Run 400m21 KB Swings (53/35#)12 Pull ups 

Weekend is coming! Warm Up:Row 800m10 OH Squats (pvc)10 Push Ups 10 Step Ups (each leg)Skill:Cardio Time! 12 Min (3 min on one machine then switch) 1 min on1 Min off **Count Calories WOD:2 Rounds 2 Rope…

Strength Day! Thrusters anyone!! Warm Up:Run 800m2 Rounds 5 inch worm with push up 10 Sit Ups 10 Squat Jumps Mobility:Banded OH Fixer Pipe Squat Rotation Banded Pass Thru in Squat Position Strength:20 Unbroken Back Squats (185/135#)Consecutive! Thrusters8-8-5-5-3-3-1-1-1Superset with 15…

Father’s Day is Sunday… are you ready?Warm Up:2 Rounds 13 Cal Cardio 15 KB Swings 2 Wall Walks Skill:2 Rounds Sled Push To End of Building and back (heavy)15 Arnold Press 10 Plyo Push Ups (45/25#) 10…

Fresh Week! Warm Up:Run or Row 800m1 Round 15 Squats 20 Sit Ups 10 Burpees Mobility:15 PVC Pass Thrus 10 OH Squat against wall (PVC)30 Second OH Squat Hold 30 Sec Pigeon Each Side Strength:Hang Squat Snatch 5-5-3-3-2-2WOD:3 rounds…

Partner WOD 8am! BE THERE!  

FRIDAY!!! Warm Up:Run 1 Mile Row 600mWOD: Fridays are for sleds… and core work… or Open gym! You PickOptional WOD:4 rounds Sled Push 200ft 20 GHD Sit Ups 12 Push Ups 

Weeks almost over! Warm Up:Run 400 or 20 Cal 1 round 20 Lunges 10 Burpees 15 KB Swings Strength:Push Press 5-5-3-3-2-2Jerks 5-3-3-2-2WOD:AMRAP in 13 Min of:6 Clean and Jerks (115/75#)8 Burpee Box Jumps (24/20″)15 KB Swings (53/35#)20 Sit…

Happy 1st Bday Saylor!! Warm Up:Run 1 Mile 2 Rounds 5 Strict Pull Ups 8 Box Jumps or step ups 10 Air Squats Mobility:Squat To Stand Squat Opener Pigeon Frog Rotation Buy In:20 Consecutive (unbroken) Back Squats (185/145#)Strength:Back Squats 5-5-3-3-3-3Superset: 8 Good…

Double Under Time! Warm Up:2 Rounds Run 200m12 Slam Balls 5 Inch worm 15 KB Swings Skill:2 Rounds 20 OH Walking Lunges (Barbell)20 Split Leg Lunges Off Box holding DB’s 30 Back ExtWOD:For Time:30 Toes to Bar then.. 4…

Happy Monday! Warm Up:Run 80m1 Round 15 Air Squats 15 Sit Ups 10 Burpees Mobility:Hamstring Stretch with Band (laying on floor)Butterfly Front Rack Fixer Manual Tricep Stretch Strength:Hang Squat Cleans 5-5-3-3-1-1-1WOD:AMRAP in 16 min of:10 Power Snatch (125/85#)6 Renegade…