- 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 [...]

– COACHES SUGGESTED WARM UP – 50 Jumping Jacks 50 High Knees Then 5 MIN AMRAP 10 Goblet Squats 10 Kipping Swings 10 Strict Presses [...]

– COACHES SUGGESTED WARM UP – 2 Min Singles Then 3 Rounds 10 Shoulder Taps 10 Jumping Air Squats 10 Plank Reaches 10 Windmills Then [...]

- COACHES SUGGESTED WARM UP - 2 min bike/Row 6 min AMRAP Start with 2 reps then increase by 2 every round Good Mornings Burpees [...]

- COACHES SUGGESTED WARM UP - 3 Rounds 25 Jumping Air Squats 25 Sumo Down & Ups 25 Hollow Rocks Then Quick Stretch - STRENGTH [...]

- COACHES SUGGESTED WARM UP - 50 Down & UPS 50 Heel Sweeps Then 3 Rounds Empty Barbell 12 Good Mornings 12 Deadlifts 12 Toy [...]