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

Link of the Day This Week’s Mobility Warm-Up: Row 250 m 20 Jumping Alternating Lunges Warm-Up Thruster WOD: I. For time: 25 Thrusters (95/65) 4 Rope Ascents – 20′ 25 Hang Squat Clean (95/65) 4 Rope Ascents – 20′ 25 Front Squat (95/65) 4 Rope Ascents 25 Squat Clean (95/65) *40 Minute Time Limit Scaling...Read More

Link of the Day This Week’s Mobility:   Warm-Up: Run 400m 40 Jumping Alternating Lunges 20 Inchworms WOD: I. On the Minute For 15 Minutes: 3 Thrusters II. 3 Rounds For Time: 20 Wallballs 20 Burpees *12 Minute Cap Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. 5 Rounds For Time: Run 100 m 25 Double Unders Rest 10 Minutes II. For Max reps: 1 Minute Wallballs (20/14) 1 Minute Sumo-Deadlift High Pull (75/55) 1 Minute Box Jumps (20/14) 1 Minute Push Press (75/55) 1 Minute Row For Calories Scaling options for all...Read More

Link of the Day Warm-Up: Review Kettlebell Snatch WOD: I. 3 Rounds: 10 Right Hand Kettlebell Snatches Rest 30 Seconds 10 Left Hand Kettlebell Snatches Rest 1 Minute II. Handstand Walk Practice – 15 Minutes III. 6 Rounds: As Many Repetitions As Possible in 25 Seconds: Double Unders Rest 35 Seconds Scaling options for all...Read More

Link of the Day Warm-Up: Row 250 then… 2 Rounds: 10 Pushups 10 Pullups 15 Air Squats WOD: I. 5 Sets: 15 Squat Cleans (115/80) 45 Seconds Row @ 90-95% (Competitors – Airdyne) Rest 6 Minutes Actively Between Sets Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest...Read More

Viv talks gratitude: Do you take working out for granted?! Every time we complain about a WOD, we forget how grateful we should be for having legs that let us walk and run and practice. How about gratitude for the fact that we have arms that let us pull and push, even though though you...Read More

Link of the Day Warm-Up:  Junk Yard Dog WOD: I. Snatch – Build To A 1RM II. Clean & Jerk – Build To A 1RM III. For Time: Row 250 m 25 Burpees Row 250 m 25 Burpees Row 250 m Scaling options for all ability levels will be provided for by your coach.  ...Read More