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 the ground, 15 Burpee penalty for each partner II. Stretch and Foam Roll 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. 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 IV. Tabata Running Scaling options for all ability levels will be provided for by your coachRead 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 coachRead 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 Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaling options for all ability levels will be provided for by your coachRead more