• ‘Gaining Trust’



    Monday, September 23, 2019

    ‘Gaining Trust’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Side Shuffles

    Air Squat and Rotate

    Quad Stretch

    Walking Hip Stretch

    10 Bootstraps

    Shoulder Mobility

    25 Double Unders or 50 Singles

    Grab A Bar

    ---------------------------------------

    SWOD: Percentage Work of 5RM Back Squat

    WOD - For Time: 

    4 Rounds Time:

    4 Deadlifts (135/95)

    5 Power Cleans

    6 Back Squats

    35 Double Unders

    100m Run


  • ‘This and That’


    Saturday September 21, 2019

    ‘This and That’

     5 Rounds for Time:

     100m Run

    9 Squat Cleans (135/95)

    9 Chest to Bar Pull Ups

    6 Devil Press (50/35)

    6 Sandbag Shoulder Squats (100/70)

    100m Plate Run (45/35)

  • ‘I Am Great!!!’



    Friday, September 20, 2019

    ‘I Am Great!!!’

    5 Rounds for Time:

    10 Hang Split Snatch Right Arm (50/35)

    10 Reverse Alt Dumbbell Lunges

    30 Double Unders

    10 Overhead Alt Dumbbell Lunges

    10 Hang Split Snatch Left Arm

    Immediate Cash Out: 200m Dash

  • ‘Over the Bar’

    (ONLY WILL TAKE A FEW MINUTES ... TO WORK TOWARD ACHIEVING YOUR MUSCLE UPS OR PERFORMING THEM BETTER - WATCH THE VIDEO!!!)


    Thursday, September 19, 2019

    ‘Over the Bar’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 10 Cal

    10 Air Squat Jumps

    10 Inchworms

    10 Vups

    10 Bootstraps

    10 Active Thigh Stretch

    10 Lunge Jumps

    10 Good Mornings with PVC

    Shoulder Mobility

    Incline Row

    -----------------------------------

    Skill: Bar Muscle Ups

    16 Min AMRAP

    Buy In: 15 Burpees

    10 Cal Row

    10 Wall Balls (20/14)

    3 Bar Muscle Ups

    10 Deadlifts (185/135)

    10 Plate Squats (45/35)


  • ‘Holster that Pistol!’


    Wednesday, September 18, 2019

    ‘Holster that Pistol!’

     Pre Warm Up - – Begins 10 min before class

    Run 100m

    Lunges

    Alt Leg Kicks

    10 CrossOvers

    10 Bootstraps

    25 Double Unders or 50 Singles

    Shoulder Mobility

    15 PVC Jacks

    Grab A Bar

    ------------------------------------

    Skill: Pistols

    14 Min AMRAP

    30 Double Unders

    10 Dumbbell Snatches (50/35)

    10 Dumbbell Overhead Lunges

    10 Pistols

    10 Ring Rows


  • ‘Vanquish’


    Tuesday, September 17, 2019

    ‘Vanquish’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Good Mornings with PVC

    10 Active Thigh

    10 Spiderman

    10 Hand Release Push Ups

    Shoulder Mobility

    Couch Stretch 30 Sec

    Grab A Bar

    ------------------------------

    SWOD: Back Squat 5RM

    WOD:

    4 Rounds for Time:

    40 Double Unders

    10 Back Squats (165/115)

    Run 100m Dash


  • ‘Resurrection of Trust Issues’

    ( That Look I Give You When I Know You Had A Good Weekend....HMMMM)


    Monday, September 16, 2019

    ‘Resurrection of Trust Issues’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Side Shuffles

    Air Squat Jumps

    Quad Stretch

    Walking Hip Stretch

    10 Bootstraps

    Shoulder Mobility

    5 Wall Balls

    5 Box Step Ups

    Grab A Bar

    --------------------------------------

    For Time: It’s A Sprint!

    22 Min AMRAP

    8 Thrusters (120/80)

    10 Wall Balls (20/14)

    12 Toes to Bar

    Run 100m

    8 Sandbag Squats (100/70)

    10 Box Jump Overs

    12 Deadlifts


  • Hero WOD – “21 Guns”


    Saturday September 14, 2019

    Hero WOD – “21 Guns”

    21 Min AMRAP

    400m Run

    21 Push Ups

    21 Box Jumps

    15 Burpees

    9 Pullups

  • ‘Can You Make It?!’



    Friday, September 13, 2019

    ‘Can You Make It?!’

    50 Shoulder to Overhead (95/65)

    40 Front Squats

    30 Kettlebell Swings (53/35)

    20 Goblet Squats

    10 Chest to Bar Pullups

    100m Run

    10 Kettlebell Overhead Reverse Lunges

    20 Hand Release Push Ups

    30 Mountain Climbers

    40 Situps

    50 Double Unders

    ?? Time Cap

  • ‘I Am Powerful’


    Thursday, September 12, 2019

    ‘I Am Powerful’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 10 Cal

    10 Air Squat Jumps

    10 Inchworms

    10 Vups

    10 Bootstraps

    10 Active Thigh Stretch

    10 Lunge Jumps

    Shoulder Mobility

    Grab A Bar

    --------------------------------------------

    SWOD: Build to a Heavy Squat Clean

    12 Min AMRAP

    10 Cal Row

    9 Squat Cleans (135/95)

    8 Kettlebell to Thigh (53/35)

    7 Toes to Bar


  • ‘Fit Goals’


    Wednesday September 11, 2019

    ‘Fit Goals’

    Pre Warm Up - – Begins 10 min before class

    2 Rounds of: 

    Row 10 Cal

    Lunges

    Alt Leg Kicks

    10 CrossOvers

    10 Bootstraps

    Shoulder Mobility

    8/5 Cal Assault Bike

    Grab A Bar

    --------------------------------

    Tabata Style

    Row

    Back Squat (135/95)

    Ring Dips

    Kettlebell Swings (53/35)

    Assault Bike

    Burpee Box Step Overs (24/20)

  • ‘New Birth’


    Tuesday, September 10, 2019

    ‘New Birth’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Good Mornings with PVC

    10 Spiderman

    10 Hand Release Push Ups

    Shoulder Mobility

    Couch Stretch 30 Sec

    Grab A Bar – Set up for DL Drills

    --------------------------------------

    SWOD: Deadlift 5RM

    WOD:

    Buy In: 20 Burpee to Bar

    10 Wall Balls (20/14)

    9 Deadlifts (205/140)

    8 Lunge Jumps

    6 Chest to Bar Pullups


  • ‘Reset’


    Monday, September 9, 2019

    ‘Reset’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Butt Kicks

    Air Squat Jumps

    Lunges

    Walking Hip Stretch

    10 Bootstraps

    Shoulder Mobility

    5 Inchworms

    Grab A Bar

    --------------------------------------------

    For Time: It’s A Sprint!

    Buy In: 400m Run

    10 Front Rack Lunges (135/95)

    15 Burpees

    20 Front Squats

    25 Flips (45/35)

    Run 100m

    25 Flips

    20 Front Squats

    15 Burpees

    10 Front Rack Lunges


  • Hero WOD "Daniel"

    With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2014. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel


    Saturday September 7, 2019

    Hero WOD "Daniel"

    For time:
    50 Pull-ups
    400 meter run
    95 pound Thruster, 21 reps
    800 meter run
    95 pound Thruster, 21 reps
    400 meter run
    50 Pull-ups

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