Group Warm Up: Plate Cat & Mouse WOD: For Time 6 Rounds: Alternating Exercises 10 DB Front Racked Lunges (R) 10 Cals Ski 10 DB Front...

Group Warm Up: Coaches Pick WOD: 10 RFT 200m 10 Ball Over Bar 10 Push Press RXD (25/20 – 20/15) SCALED (20/15 – 20/15) Group Finisher:...

Group Warm Up: Coaches Pick WOD 1: AMRAP in 6 mins / 2 mins rest 6 Box Jumps / Steps 6 HSPU / HR Press Ups 6 Cals WOD 2: AMRAP in 5 mins...

Group Warm Up: Coaches Pick WOD: Deck of Cards *** You have 30 seconds to complete the reps on the cards *** Hearts = Back Squats Clubs =...

Group Warm Up: EMOM x 10 mins 70% of working weight. · 6 Deadlift · 6 Hang Power Cleans · 6 Front Squats · 6 Push...

“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off...

“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility...

“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull...

“Team Macho” Group Warm Up: Coaches Pick WOD: RXD Option: Must be completed as prescribed. AMRAP / AMCAP in 7 mins: Completes: 3 rounds...

“Dirty Madness” Group Warm Up: Rowing intervals RXD Warm Up: 2 mins Row @ 2:00 / 2:05 Pace Straight Into: 30 on Max Pace / 30 off Slow...

Only two more weeks to go!  🎉 Well done for getting this far and making changes in how you look after your body.  I know there have been...

Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60%...

Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6...

Group Warm Up: 2 Rounds 250m Row 10 Burpees 10 Box Steps 10 hang power cleans (empty bar) WOD: For Time RXD Option: Must be completed as...

Group Warm up: Overhead Squat Mobility Strength Work: 15 mins to find a heavy 3RM Overhead Squat WOD: Every 3 Mins x 6 RXD Option: Must...

Group Warm Up: Coaches Pick WOD: EMOM30 RXD Option: Must be completed as prescribed. · 15/12 Cals (Bike/Row/Ski) · 15 Burpees · ...

Group Warm Up: 1 Hill Run 250m Row 20 Squats 20 Low Box Steps WOD: In a 10 Min Window RXD Option: Must be completed as prescribed. 500m...

Well done this week in the gym. I know it was hard for some of you not knowing the workouts before you arrived at the gym so this week we...

Week 4:  Fats 🥓🥚🥧🍩🍗🥑 That's you halfway now!  I am loving hearing the stories of the difference in how many of you are feeling now...

“Gorilla” Group Warm Up: Coaches Pick WOD: RXD Option: Must be completed as prescribed. Time Cap: 18 mins Part A: 2 rounds 1000m Row...