Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 20 Walking Lunges 15 Hollow Rocks 10 Inchworms   WOD: I. 30 Wall Climbs For Time: II. 12 Rounds: 30 Seconds Row for Max Calories 30 Seconds Rest *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more...Read More

Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   WOD: I. Hang Squat Snatch 4 Sets, 2 Reps II. With a Partner, AMRAP in 12 Minutes 10 Ring Dips 10 Thrusters (115/75) *One person moving at a time *Scaling options for all athletes will be provided by the coaches in class  ...Read More

Link of the Day This Week's Mobility:   Warm-Up: CrossFit Warm-Up 3 x 10   WOD: I. Establish a 4RM Front Squat II. AMRAP in 15 minutes: 10 Pullups 15 Pushups 20 Alternating Lunges *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 15 Hollow Rocks 10 Jumping Alternating Lunges 5 Handstand Pushups   WOD: I. For Time: 10 Muscle-Ups 100 Push Presses (75/55) 100 Grasshoppers *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]...Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 5 Wall Climbs 10 Seated Press with Barbell 15 Jumpings Squats with Barbell on Back   WOD: I. Establish a 1RM Clean and Jerk II. 3 Sets: Row 500m *Rest 3 minutes between sets *Scaling options for all athletes will be provided by the...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 3 Rounds: 10 Squat Cleans (135/95) 20 Box Jumps (24/20) II. 4 Sets: 30 Russian Twists with weight *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 5 Handstand Pushups 10 Pistols 15 Rings Rows   WOD: I. Deadlift 5 sets, 7 reps *2 minutes rest between sets II. 2 Rounds: 25 Kettlebell Swings (70/53) 25 Pullups 25 Burpees *Scaling options will be provided for all athletes by the coaches in...Read More

Link of the Day  This Week's Mobility   Warm-Up: 2 Rounds: 5 Wall Climbs 10 Inchworms 15 Air Squats 20 Spiderman Lunges 25 second L-Hang   WOD: I. Push Press 4 x 6 II. 4 Rounds: Max Calorie Row in 1 Minute Max Ring Dips in 1 Minute Max Toes-to-Bar in 1 Minute *Rest 1...Read More

Link of the Day This Week's Mobility   Warm-Up: Review the Clean   WOD: I. Squat Cleans 4 Sets, 2 Reps II. 4 Rounds: 10 Overhead Squats (115/75) 15 Chest-to-Bar Pullups *Scaling options will be provided for all athletes by the coaches in class   Competitors: For more guidance, please email [email protected]Read More

Link of the Day This Week's Mobility:   Warm-Up: 3 Rounds: 10 Wallballs 10 Inchworms 10 Shoulder Touches   WOD: I. Establish a 1RM Press II. "Diane" For Time: 21-15-9 Deadlifts (225/155) Handstand Pushups *Scaling options will be provided for all athletes by the coaches in class   Competitors: For more guidance, please email [email protected]Read More