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

– COACHES SUGGESTED WARM UP – 2 Rounds 20 Heel Sweeps 20 Shoulder Taps 20 Toy Soldiers 20 Air Squats Then Quick Stretch and Barbell Warm-up – STRENGTH PRIMER – 6 MIN EMOM Power Clean [...]

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

– COACHES SUGGESTED WARM UP – 50 Jumping Jacks 50 High Knees Then 5 MIN AMRAP 10 Goblet Squats 10 Kipping Swings 10 Strict Presses with Dumbbells (5L,5R) 5 Burpees Then Preparation for Workout – [...]

– COACHES SUGGESTED WARM UP – 2 Min Singles Then 3 Rounds 10 Shoulder Taps 10 Jumping Air Squats 10 Plank Reaches 10 Windmills Then Burgener Warm-Up – STRENGTH PRIMER – 6 min EMOM Power [...]

- COACHES SUGGESTED WARM UP - 2 min bike/Row 6 min AMRAP Start with 2 reps then increase by 2 every round Good Mornings Burpees Lunges with Twist Russian Swings - WORKOUT OF THE DAY [...]

- COACHES SUGGESTED WARM UP - 3 Rounds 25 Jumping Air Squats 25 Sumo Down & Ups 25 Hollow Rocks Then Quick Stretch - STRENGTH PRIMER - Then 6 Min EMOM 4 Backs Squats From [...]

- COACHES SUGGESTED WARM UP - 50 Down & UPS 50 Heel Sweeps Then 3 Rounds Empty Barbell 12 Good Mornings 12 Deadlifts 12 Toy Soldiers 12 Bent Over Rows Then Preparation For Workout - [...]

- COACHES SUGGESTED WARM UP - 50 High Knees 50 Butt Kickers Then Core WOD 3 rounds 40/20 Low Plank Hold Left Side Plank Hold Right Side Plank Hold - WORKOUT OF THE DAY - [...]

- COACHES SUGGESTED WARM UP - 2 mins Row Then 4 min AMRAP 100m Row 10 Push-ups 10 Shoulder Taps Then 4 min AMRAP 100m Row 10 Kipping Swings 3 Burpees - WORKOUT OF THE [...]