Outdoors Primarily Please do not park in the lot Warm-up 300m Run -Then- With a long band 2 Rounds 40s On|15s Off -Banded Presses -Bandy Side Steps -Bandy Pull Aparts -KB Swings* -BB Thruster *Russian the 1st Round, American the 2nd Round Mobility Banded Hamstring Stretching Strength E2MOM12 Tempo Front Squat 3-3-X-1 2 Reps WOD […]
Primarily Outdoors Please do not park in the lot Warm-Up -1 Minute of Singles and Calf stretching -Double Under Drills Then EMOM 8 1. 50 Double Unders or 40s of attempts 2. 14 Front Rack Lunges 3. 10|7 Plank to Push Up with a Push Up Included Single Leg Deadlift*80 *30s Right, 30s Left Strength […]
Primarily Outdoors Please do not park in the lot Warm-Up P1- 12/10 Calorie Row P2 – Hollow Hold Switch P1-100M Farmer’s Carry – Lighter than working weight P2- KB Pull Throughs Switch Strength EMOM15 KB Floor Press KB Bent Over Row KB Pull-over 10 Reps for each movement. Switch between sides on the floor press […]
Primarily Outdoors Please do not park in the lot today. Today marks 20 years since the September 11th terrorist attacks. We are paying tribute to the 2,751people who died. Of those who died, 344 were firefighters and 71 were law enforcement. Warm-up Run 200m -Then- 2 Rounds 40s on| 10s off 1. Burpee Box Step […]
Outdoors Primarily Please do not park in the lot Warm Up 90-60-30 seconds of each Jump Rope* Plank Ups** *work in dubs at some point **make plank more challenging by performing on one leg, one arm or one arm and one leg across the body 1 Minute Each Station No Rest -KB Swings* -Up and […]
Primarily Indoors Please do not park in the lot In-House Team Competition – Registration Deadline Is Friday 9/10! Also scroll down to check out Events 2 & 3! Date: Saturday, 9/18 Cost: $20 Registration Time: 7:30AM – Athlete Check-In 8:00AM – Athlete Briefing 8:30AM – Event 1 Kick Off 1:30PM – Finish and Start of […]
Outdoors Primarily Please do not park in the lot Warm Up 30|24 Cal Row -Then- 2 Rounds 10 RDL 10 Single Leg Touchdowns (ea) 10 Snatch Grip Push Press* *Rd 2 – Muscle Snatch Mobility World’s Greatest on Box Lat Stretch on the Box Calf Stretch on Box Strength E2MOM14 Power Snatch 1. 3 Reps […]
Outdoors Primarily Please do not park in the lot In-House Team Competition Date: Saturday, 9/18 Cost: $20 Registration We are ON for the In-house Competition. This year the events will be held outdoors so we can workout without masks! This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything […]
Primarily Outdoors Please do not park in the lot Happy Labor Day! We will be running a reduced schedule with classes at 9 & 10am only. We will be completing the HERO WOD “Abbate”. Class will primarily be run outdoors but we will open up some indoor overflow spots with Rowing/Biking subs so everyone is […]
Primarily Outdoors Please do not park in the lot Warm-Up Coaches Choice Strength E4MOM12 10 Back Squats** 2 Second Pause at the bottom of Each Rep *1-2-1-1 Tempo WOD 3 Rounds 30 Double Unders 10 Thrusters 95|65 Followed Immediately by 3 Rounds 30 Double Unders 10 Hang Power Snatches 95|65 Level 2- 75|50 Level 1- […]