Link of the Day This Week’s Mobility:     Warm-Up: Group Dynamic WOD:   I. “Bear Complex“ 5 Sets for Max Weight: 7 Reps (1 cycle of the following progression = 1 Rep) Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead   * The Bar Can Rest Anywhere Except For The...Read More

Link of the Day This Week's Mobility Warm-Up: Row 500m 30 Jumping Alternating Lunges 30 Hip Extensions WOD:   I. 5 Rounds For Time: 15 Deadlifts (225/155) 35 Abmat Sit Ups * 20 Minute Time Cap II. 4 Minutes Per Leg In The "Couch Stretch" III. 5 Minutes In The Pike Stretch Scaling options for...Read More

Link of the Day This Week's Mobility   Warm-Up: Group Dynamic Then… Shoulder Mobility WOD: I. For Time: 25 Squat Clean (95/65) 20 Handstand Pushups 15 Muscle Ups 20 Handstand Pushups 25 Squat Clean (95/65) Scaling options for all ability levels will be provided for by your coach.   Competitors: Part 1: 5 Sets: Bench...Read More

Link of the Day This Week’s Mobility Warm-Up: 10-8-6 Inchworms Spiderman Lunges Burpees Then… Hip Mobility WOD: I. “Fran“ 21-15-9 Thrusters (95/65) Pullups II. Heavy Prowler Relays Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest Day * Athletes must be cleared by the coaching staff in order...Read More

Link of the Day This Week’s Mobility Warm-Up: Row 250 20 Overhead Lunges (With A Barbell) 15 Burpees WOD: I. 5 sets @ 97%: 5 Heavy Touch n’ Go Squat Snatch 5 Touch n’ Go Power Clean (Same Weight) 10 Explosive Burpee Broad Jumps * Rest Walk 6 Minutes Between Sets ** Record Broad Jump Distance...Read More

Link of the Day This Week's Mobility Warm-Up: Join Mobility WOD: For Time: 30 Ring Dips Run 1600m 30 Ring Dips Run 800m 30 Ring Dips Run 400 m * 30 Minute Time Cap Scaling options for all ability levels will be provided for by your coach.   Competitors: Hit The WOD * Athletes must...Read More

Link of the Day This Week's Mobility Warm-Up: Row 500m 2 Rounds: 15 Overhead Squats 15 Pushups WOD: I. 4 Sets @ 97%: 15 Power Snatch (95/65) 15 Burpees 25 Double Unders Rest Protocol: 4 Minutes After Set 1 5 Minutes After Set 2 6 Minutes After Set 3 Scaling options for all ability levels will...Read More

Link of the Day This Week's Mobiity: Warm-Up: Review Rowing Technique WOD: I. Complete 6 rounds: 1 minute – 15 Kettlebell Swings (70/53) 1 minute –  Row max distance *Alternate 1 minute bouts of KB Swings and max distance rowing. *You have 1 minute to get 15 swings, the next minute row for max distance....Read More

  Link of the Day   This Weeks' Mobility   Warm-Up: Group Dynamic WOD: 5 sets @ 97%: 3 Touch-and-Go Power Cleans (Heavy) 10 Burpees (As Fast as Possible) Row 15 Seconds (Competitors – AirDyne) *Rest walk 5 min between Scaling options for all ability levels will be provided for by your coach.   Competitors:...Read More

  Link of the Day This Weeks' Mobility Warm-Up: Junkyard dog WOD:     I. Power Snatch 3, 3, 3 *Rest 5 Minutes Between Sets II. 4 Sets: Hang Squat Snatch x 1 / Overhead Squats x 3 / Snatch x 1 Rest 90 Seconds Between Sets III. Chest To Bar Chin Up – 1...Read More