WARM UP: 2 ROUNDS 15/12 CALS 10 SQUATS 10 FRONT RAISES 10 DB SHOULDER PRESS WOD: 3 MINS ON / 1 MIN REST X 8 RXD Option: 10 Goblet Squats...

WARM UP: 1 ROUND 10 CALS 10 HANG POWER CLEANS (E/B) 10 SHOULDER PRESS (E/B) 10 SQUATS 10 CALS 10 POWER CLEANS (E/B) 10 PUSH PRESS (E/B)...

WARM UP: COACHES PICK WOD: FOR TIME RXD Option: Part 1: 12 min TC 200m Cardio* 21 KBS (24/16) 200m Cardio* 21 KBS 15 Burpees Over KB 200m...

EMOM Min 1 : 50 Double Under / 100 Single Skips Min 2 : AMRAP Power Cleans Min 3 : 20 Sit ups Min 4 : AMRAP Hang Cleans Min 5 : 150m Row...

Warm Up: Coaches Pick WOD: AMRAP in 28 mins RXD Option: AMRAP in 28 mins: 400m 21 KBS (24/16) 12 Pull Ups Every 2 rounds: 1 DB Farmers...

Morning All, To keep you all up to date with the Fit by Wix App. We have been working on it so you will see some slight changes over...

Warm Up: 3 Rounds 15/12 Cals 10 RDL (E/B) 10 Hang Power Cleans (E/B) 30 Secs Overhead MB Stretch WOD: RXD Option: For Time: 15 – 14 – 13...

Warm Up: 2 Rounds 15/12 Cals 10 Back Squats (E/B) 10 Step Ups 10 Hang Snatches (E/B) WOD: AMRAP RXD Option: Part A: AMRAP in 3 mins Back...

Warm Up: 2 Rounds 15/12 Cals 10 Straight Leg Sit Ups 10 Press Ups 10 WBS WOD: Every 5 mins x 5 RXD Option: Every 5 mins x 5 9 T2B 15 HR...

Warm Up: 2 Rounds 15/12 Cals 20 Calf Raises 5 Inchworms 10 MB Thrusters WOD: 10 mins on / 5 mins off x 3 RXD Option: 10 mins on / 5 mins...

Triple Triplets 3 Rounds of each triplet RX - Completed as Prescribed 15 Cals 10 Snatch 40/30 10 T2B 2 mins 15 Cals 10 Thruster 45/32.5...

Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG...

This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure...

Warm Up: 3 Rounds 15/12 Cals 10 Spider Lunges 10 Front Raises 10 Down & Ups WOD: 5 RFT RXD Option: 5 RFT: 10 Front Squats (80/55) 24 KBS...

Warm Up: 2 Rounds 10 Cals 10 Good Mornings (E/B) 10 Squats (E/B) 10 Sit Ups 10 mins to build to weights using in workout. WOD: 3 RFT &...

Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 2 mins: Clean & Jerk (60/42.5) ** 2 mins rest ** AMRAP in 8 mins: 6 Box Jumps...

Warm Up: 2 Rounds 15/12 Cals 10 Push Press (EB) 10 Jumping Pull Ups 10 DB Hang Snatches 10 MB Thrusters WOD: For Time RXD Option: 400m...

Saturday Chipper 50 Cals 40 HR press ups 30 KBS 20 MB sit ups 10 Burpee Pull up 20 HR press ups 30 KBS 40 MB Sit ups 50 Cals RX and...

Warm Up: Coaches Pick WOD: AMRAP in 30 mins RXD Option: AMRAP in 30 mins: (Split Reps) 30 Sync WBS (9/6) 12 Deadlift (70/55) 12 HSPU 12...

Warm Up: 3 Rounds 15/12 Cals 10 Down & Ups 10 Squats 10 Curl & Press (E/B) WOD: 3 Rounds RXD Option: 1 min on each exercise: · ...