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...

"Stonewall" Group Warm Up: Coach Led Mobility Work Power Clean Practice Front Squat Practice Squat Clean Practice WOD: RXD Option: Must...

“Hell Raiser & Saw” Group Warm Up: WOD: “Hell Raiser” RXD Option: Must be completed as prescribed. 10 mins: Build to Heavy Double Hang...

“Thumbs Up” Group Warm Up: Coaches Pick WOD: RXD Option: Must be completed as prescribed. 20 min window Buy In: 1600m Run / Ski AMRAP in...

“Your Order” Group Warm Up: 3 rounds 10 Cals 10 Hang Power Cleans (Empty Bar) 10 Front Squats 10 Push Press WOD: 6 mins on / 3 mins off x...

Well done you all smashed this weeks workouts and I hope you all liked the new format. Next Weeks WOD's: Your Order - 11/9/23 4 x 6...

Week 3 – Calories What are calories? They are bad things, that make us fat and we should all be terrified of them, call them sins, and...

“Friendly Fire” Group Warm Up: Coaches Pick WOD: AFAP in 15 mins / 5 mins x 2 Rounds RXD Option: Must be completed as prescribed. · ...

“Body Weight Burner” Group Warm Up: 2 Rounds 500m Row 10 Good Mornings 10 Sec Sumo Hold 10 Sec Samson Stretch 5 Child Pose 2 Cobra 5/5...

“6 – 7 – 8” Group Warm Up: 10 Cals 10 S/A Shoulder Press 10 Press Ups 10 S/A Curls 10 Cals 10 Pike Press Ups 10 Down & Ups 10 S/A Hang...

“Fight Got Nasty” Group Warm Up: Coaches Pick WOD: 1 min on each x 3 rounds RXD Option: Must be completed as prescribed. · Thrusters...

“Chasing The Clock” Group Warm Up: 2 Rounds 250m Row 10 Squats 10 Good Mornings 10 Ring Rows WOD: 3 x 10 min clocks (NO REST) RXD Option:...