- COACHES SUGGESTED WARM-UP - 50 High Knees 50 Butt Kickers Then 5 min AMRAP 10 KB Sumo Deadlifts 10 KB Midas Touches 10 KB Goblet Squats 10 KB Russian Twists - STRENGTH PRIMER - [...]

- 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 - WORKOUT OF THE DAY - “Karl Joseph” 21-15-9 Reps [...]

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

- COACHES SUGGESTED WARM-UP - 2 mins bike / row Then 3 rounds 10 PVC Pass Throughs 10 PVC Behind the Neck Thrusters 10 Push-ups 10 Lunges with Twist - STRENGTH PRIMER - Every 1:30 [...]

– 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 – WORKOUT OF THE DAY – IN TEAMS OF 2 [...]

– 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 [...]