Link Of The Day Warm Up: Burgener Warm-Up WOD: I. Power Clean 2 – 2 – 2 – 2 – 2 II. On the minute for 15 minutes: 4 Burpees 8 Kettlebell Swings (70/55) III. Tabata Flutter Kicks Scaling options for all ability levels will be provided for by your coachRead More

Link Of The Day Warm up: 2 Rounds: 15 Kettlebell Swings 15 Romanian Deadlifts (with Kettlebell) 15 Goblet Squats WOD: I. Front Squat 1 – 1 – 1 – 1 – 1 II. 5 Rounds For Time: 10 Push Press (75/55) 20 Box Jumps (24/20) *15 Minute Cap Scaling options for all ability levels will...Read More

Link Of The Day Warm Up: Burgener Warm-Up WOD: I. Back Squat 3 – 3 – 3 – 3 – 3 II. “Elizabeth” For Time: 21 – 15 – 9 Squat Clean (135/95) Ring Dips *12 Minute Cap Scaling options for all ability levels will be provided for by your coachRead More

Link Of The Day Warm Up: 2 rounds: 1 minute Jump Rope (single or double unders) 15 Shoulder Rolls with PVC 15 Ring Rows 15 Air Squats 15 Pushups WOD: I. For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Pullups Handstand Pushups...Read More

Link Of The Day Warm Up: Joint Mobility WOD: I. “Baseline” For Time: 500m Row 40 Air Squats 30 AbMat Situps 20 Pushups 10 Pullups *10 Minute Time Limit II. AMRAP in 7 Minutes: Burpees Scaling options for all ability levels will be provided for by your coachRead More

Link Of The Day Warm up: Group Dynamic WOD: I.  With a partner, complete As Many Reps As Possible in 25 Minutes of: 1st 5 minutes: Hang Power Snatches (95/65) 2nd 5 minutes: Overhead Squats 3rd 5 minutes: Hang Power Cleans 4th 5 minutes: Front Squats Last 5 minutes: Push Jerks *Every time the bar touches...Read More

Link of the Day Warm-Up: Burgener Warm-Up WOD: I. On the Minute for 7 Minutes: 2 High Hang Squat Snatches After Final Round – Rest 2 Minutes II. On the Minute for 7 Minutes: 2 Mid-Hang Squat Snatches After Final Round – Rest 2 Minutes III. On the Minute for 7 Minutes: 2 Squat Snatches...Read More

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