Link Of The Day Warm Up: Junkyard Dog WOD: I. With a partner, AMRAP in 15 Minutes 10 Overhead Lunges (45/25) 10 Pullups *One Partner moving at a time Rest 5 Minutes II.  With a partner, AMRAP in 15 minutes 10 Kettlebell Swings (53/35) 10 Burpees *One Partner moving at a time 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: Group Dynamic WOD: I. Deadlift 4 – 4 – 4 – 4 II. AMRAP in 5 Minutes: WallBalls (20/14) Rest 3 minutes III. AMRAP 5 minutes: Ring Pushups Scaling options for all ability levels will be provided for by your coachRead more

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 be provided for by your coachRead 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