Link of the Day Warm-Up: 3 Rounds: Run 200m 15 Hip Extensions 5 Burpees WOD: I. “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats or “Mary” AMRAP in 20 minutes: 5 Handstand Pushups 10 Pistols (Alternate Legs) 15 Pullups *Must be able to do all movements as Rx to do “Mary”...Read More

Link of the Day Warm-Up: Agility Ladder Drills WOD: I. For Time: 12 Handstand Pushups 2 Power Cleans (155/105) 10 Handstand Pushups 4 Power Cleans 8 Handstand Pushups 6 Power Cleans 6 Handstand Pushups 8 Power Cleans 4 Handstand Pushups 10 Power Cleans 2 Handstand Pushups 12 Power Cleans II. Ab-Rollouts with Barbell 6 Sets...Read More

Link of the Day Warm-Up: 10 Minutes of Squat Therapy with a Partner WOD: I. “Suck Day” *Today is a perfect opportunity to work on the skills that have been challenging you the most.  Come in and take advantage of the coaching available to you! II. Partner Gasser Relays Scaling options for all ability levels...Read More

Link of the Day Warm-Up: Mobility and Rowing Technique WOD: I. For Time: Row 2k II.  Heavy Prowler Races III. Hold Pike Stretch – 5 minutes Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Run 400m 20 Back Leg Swings (Right and Left Leg) 20 Side Leg Swings (Right and Left Leg) 20 Front Leg Swings (Right and Left Leg) Sprint 200m WOD: I.  In 15 Minutes: Establish 1 RM Deadlift II. “Diane” For Time: 21 – 15 – 9 Deadlifts (225/155) Handstand Pushups...Read More

Link of the Day Warm-Up: 3 Rounds: 10 Bridge-Ups 5 Pistols (Per Leg) WOD: I. “Fran” For Time: 21 – 15 – 9 Thrusters (95/65) Pullups II.  Tabata Grasshoppers Scaling options for all ability levels will be provided for by your coachRead More