- WORKOUT OF THE DAY - TEAMS OF 2 28 Min AMRAP 10 Chest to Bar Pull up (Advanced may Sub Bar or Ring Muscle [...]

- COACHES SUGGESTED WARM-UP - 3 rounds 20 PVC Pass Throughs 5 PVC Kang Squats 20 Shoulder Taps 20 Sec Handstand Hold Then Barbell Warm [...]

- COACHES SUGGESTED WARM-UP - 50 High Knees 50 Butt Kickers Then 5 min AMRAP 10 KB Sumo Deadlifts 10 KB Midas Touches 10 KB [...]

- COACHES SUGGESTED WARM-UP - PVC Warm Up 3 rounds 10 Pass Throughs 10 Good Mornings 10 Back Squats 10 Overhead Squats Then barbell warm-up [...]

- COACHES SUGGESTED WARM-UP - 2 mins Ski/Row Then Tabata 20/10 for 3 rounds Down & Ups Singles Hollow Rocks Plank Hold Shoulder Taps - [...]

- COACHES SUGGESTED WARM-UP - 2 mins bike / row Then 3 rounds 10 PVC Pass Throughs 10 PVC Behind the Neck Thrusters 10 Push-ups [...]

– COACHES SUGGESTED WARM UP – 5 Min AMRAP 10 Step-ups 10 Air Squats 10 Barbell Good Mornings 10 Bent Over Rows Then Barbell Warm-up [...]

– COACHES SUGGESTED WARM UP – 50 Butt Kicks 50 High Knees Then 3 Rounds with Light KBS 10 Russian Swings 10 KB Deadlifts 10 [...]

– COACHES SUGGESTED WARM UP – 2 Rounds 20 Heel Sweeps 20 Shoulder Taps 20 Toy Soldiers 20 Air Squats Then Quick Stretch and Barbell [...]

We continue with our Special Hero Wod Wednesday series honoring Black & Indigenous people of color through the entire month of July. Celebrating the lives [...]