Link of the Day Warm-Up: Practice Getting Inverted for 10 Minutes: -Tripods -Frogstands -Headstands -Handstands -Hand-Walking WOD: I. Push Press 6 – 6 – 6 – 6 II. 10 Rounds For Time: 5 Hanstand Pushups 10 Kettlebell Swings (70/53) *20 Minute Time Limit Scaling options for all ability levels will be provided for by your...Read More

Link of the Day Warm-Up: Snatch Skill Transfer WOD: I. “Jeremy” For Time: 21 – 15 – 9 Overhead Squats (95/65) Burpees *10 Minute Time Limit II. Back Squat 5 – 3 – 1 Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Group Dynamic WOD: I. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body...Read More

Link of the Day Warm-Up: Row 500m 25 Pushups 25 Ring Rows WOD: I. AMRAP in 30 minutes with a partner Run 200m 15 Air Squats 10 Burpees *Only 1 partner moving at a time II. Farmer’s Carry 200m with Heavy Kettlebells Scaling options for all ability levels will be provided for by your coach...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. AMRAP in 12 Minutes: 20 Alternating Lunges 20 AbMat Situps Rest 6 Minutes II. AMRAP in 12 Minutes: 20 Grasshoppers 20 Air Squats III. Stretch and Foam Roll Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Row 500m 20 Air Squats 20 Pushups Row 250m WOD: I. For Total Reps 7 Minutes Max Wall Balls (20/14) 6 Minutes Max Burpees 5 Minutes Max Pullups 4 Minute Max AbMat Situps 3 Minute Max Distance “Inchworm” II. Stretch and Foam Roll Scaling options for all ability levels will...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. For Time: 100 Burpees *15 Minute Limit II. Accumulate 3 Minutes in L-Sit III.  3 Minutes Per Leg in “Couch Stretch” Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Junkyard Dog Warm-Up WOD: I. “Tabata Something Else” Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps: Intervals 1 – 8 = Pullups Intervals 9 – 16 = Pushups Intervals 17 – 24 = AbMat Situps Intervals 25 – 32 = Air...Read More

Link of the Day Warm-Up: 20 Back Leg Swings (Right and Left Leg) 20 Side Leg Swings (Right and Left Leg) 20 Front Leg Swings (Right and Left Leg) 20 Goblet Squats 20 Burpees WOD: I. 6 Sets: 6 Deadlifts (as heavy as possible, unbroken) 12 Chest-to-Bar Pullups 18 Wall Balls (20/14) *Rest 4 Minutes...Read More

Link of the Day Warm-Up: 2 Rounds: 10 Overhead Squats 10 AbMat Situps 10 Hip Extensions 10 Pullups 10 Ring Dips 30 Second Samson Stretch WOD: I. Establish 1 Rep Max Overhead Squat II. AMRAP in 7 Minutes: 7 Overhead Squats (95/65) 7 Burpees III. Tabata Box Jumps (24/20) Scaling options for all ability levels...Read More