Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 5 Sets of the Following Barbell Complex: 1 Power Clean/2 Front Squats/3 Jerks *Rest 90 Seconds between sets II. 5 Rounds: 7 Burpees 10 Kettlebell Swings (70/53) *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: 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 guidance, please email [email protected]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   Competitors: For more guidance, please email [email protected]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]   Endurance: Long Interval: 3 x 800m Short Interval: 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on Tempo/TT: 60 minute Time TrialRead more