Warm Up: 10 Cals 10 Good Mornings with Press 10 Snatches 10 Push Press For Time Rx: (24/16 – 22.5/15) 400m 30 – 20 – 10 reps: KBS &...

Warm Up: Own Individual Warm Up Every 4 mins x 4 Rx: (22.5/15)  Scaled: (15/10) 200m Run / 250m Row / 500m Bike 20 S/A DB Hang Clean &...

Warm Up: Coach Led For Time: 500m – 750m – 1000m – 750m – 500m 21 - 18 – 15 – 12 – 9 DB Bench Press 9 – 12 – 15 – 18 – 21 MB Sit Ups...

Warm Up: Coaches Pick For Time: 1000m 10 SDHP 10 Burpees Over Bar 800m 10 SDHP 10 Burpees Over Bar 600m 10 SDHP 10 Burpees Over Bar 400m...

Warm Up: Coaches Pick For Time Rx: (22.5/15) 50 DB Deadlift 50 Burpees Over DB (Alt Every Rep) 50 DB Swinging Snatches 50 HR DB Press Ups...

Warm Up: ·       500m ·       20 Calf Raises ·       10 Shoulder Press ·       10 OHS ·       10 Long Jumps AMRAP in 20 mins Rx: 20 Step...

Warm Up: Coaches Pick 5 RFT Rx: 30 Lunges 30 Du’s 20 Butterfly Sit Ups 20 KBS (28/20) 10 Alt DB Snatches (22.5/15) 10 HSPU Scaled: 30...

Warm Up: EMOMx6 ·       6 – 12 Cals ·       20 Glute Bridges ·       5 Inchworms Coach Led Power Clean Practice Warm Up Sets: 10 – 8 – 6...

Warm Up: ·       500m Row ·       10 Hip 90 Openers ·       10 Over and Under PVC Pipes ·       10 S/A Banded Pull Downs ·       10 S/A...

Good Afternoon Everyone Here is what to look forward to in the gym in April: Test WOD 4: Cindy Your 4th test workout is Cindy. AMRAP in...

Warm Up: Coach Led Warm Up Rx Workout: 3 RFT 31 / 26 Cals 13 BMU’s 31 / 26 Cals 13 Squat Cleans (60/42.5) 31 / 26 Cals 13 Burpees 31 SB...

Warm Up: Coaches Pick Workout: For Time (30 min TC) 40 WBS 200m Run 40 Hang Power Cleans 200m Run 40 Pull Ups / Bar Rows 200m Run 40 HR...

Warm Up: Fun Coaches Pick Rx Workout: For Time Buy In: 800m Run 100 Lunges 30 rounds: You Go I Go 3 T2B 3 Clean & Jerk (50/35) 3 Burpee...

Warm Up: Coaches Pick Rx Workout: 7 RFT 7 HR Press Ups 7 Thrusters (60/42.5) 7 Knees 2 Elbows 7 Deadlift (60/42.5) 7 Burpees 7 KBS...

Warm Up: EMOMx8 ·       6 – 12 Cals ·       8 DB Snatches (R) & 8 DB Snatches (L) (Light weight) ·       15 MB Thrusters ·       20 MB...

Warm Up: Coaches Pick Rx Workout: AMRAP in 20 mins 6 HSPU 12 Burpees 18 Squats Scaled Workout: AMRAP in 20 mins 6 Pike HSPU / DB Shoulder...

Warm Up: EMOMx6 ·       6 – 12 Cals ·       10 Good Mornings (EB) ·       10 Box Steps Into: Deadlift Warm Up Rx Workout: Every 2:30 mins...

Yes! We are having a Harry Potter themed workouts next week in the gym. We will teach you the spells (movements) apply them in the...

Warm Up: Coach Led Warm Up Rx Workout: AMRAP in 26 minutes (70/55 – 25/15) 9 Power Cleans 9 BB Step Ups 9 Back Squats 1 Hill Run 4 mins...

Warm Up: EMOMx8 ·       8 – 12 Cals ·       8 KBS & 8 SDHP (Light weight) ·       10 Press Ups & 10 Lunges ·       10 EB Thrusters Rx...