Warm Up Coaches Warm Up Join us for our Annual Holiday Bash tonight 8pm until ?Who knows! Message us for location details and wear your best Red and White Attire for our Winter Wonderland theme [...]

Warm Up Coaches Warm Up Strength Bench Press 2/2 90% WOD AMRAP 18 min: 18 Bench 75/115 15HRPU 200 meter Run

Warm Up Coaches Warm Up Strength Olympic Snatches 2/1 90% WOD Open 17.3 Throwback 3 rounds of: 6 chest-to-bar pull-ups 6 Olympic/Full snatches (95/65) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 Olympic snatches (135/95) [...]

Warm Up Coaches Warm Up Workout of the Day: Tribute Wod “Captain Gina Dixon” 4 Rounds for Time 100 foot Plate Overhead Walking Lunges (45/35 lb) 30 Box Jumps (24/20 in) 20 Wall Ball Shots [...]

Warm Up Coaches Warm Up Strength Push Jerks 2/1 90% WOD A. at the 0:00: 30 Snatches for time, 135/95 B. at the 6:00: 30 Clean and Jerks for time, 135/95 C. at the 12:00: [...]

Warm Up Coaches Warm Up Strength Front Squats 2/1 90% Workout of the Day: 3 rounds 15 Front Squat 95/135 30 Pull up 45 Dubs 20 min cap

Warm Up Coaches Warm Up For time Complete in Teams of 3: 200 Front Squats (135/95) 200 Handstand Pushups 200 Box Jump Overs (24″/20″) 200 Pull-Ups

Warm Up Coaches Warm Up   Strength Deadlifts 2/2 90%   WOD 27-21-15-9 Deadlift Bar facing burpees
RX: 235/285

Warm Up Coaches Warm Up   Strength Push Press 2/1 90% Workout of the Day 12 Min AMRAP 12 Man Makers 35/55 6 Push Press 85/115

Warm Up Coaches Warm Up Core WOD: 6 Mins AMRAP Increasing by 2 Plank Up & Downs Superman’s Workout of the Day: Benchmark Wod: Nasty Girls V 2.0 3 Rounds for Time 50 Pistols (alternating [...]