Warm- Up:   250 m run 10 kipping pull-ups 10 backward arm circles  10 forward arm circles 10 scapular pull-ups 8 walk the floors   [...]

Warm-up:  250 m run 10 pass thru 10 around the world 10 good mornings 10 scapular pull-ups 8 walk-the-floor   Strength:  Push press Work up [...]

Warm-Up: 400 m run 10 samson stretch 10 spiderman lunges 10 iron cross 4 pigeon pose (10-15 sec hold, each leg) 4 couch stretch (10-15 [...]

Gym opens at 10 am for 1 class only ... MEMORIAL DAY ... Option 1... OPTION 2

Saturday Team WOD ! (GYM WILL BE CLOSED AT 12:00pm) In Teams of 2; complete for time: Buy-In: 400 m run together. then: (one athlete [...]

Friday Chipper For Time: 1000 m row 30 slamballs  30/20 30 box jump overs 30 power snatch   75/55 200 m sandbag run  60/30 30 [...]

Warm-Up:  As A Class... 250 m run 15 air squats 10 spiderman lunges 10 samson stretch 10 leg swings 4 quad stretch (15 secs hold [...]

Warm up -400m run 10 pass thru 10 around the world 10 cuban presses 10 good mornings 10 baby makers 8 spiderman stretch 8 iron [...]

Warm up -400m run 10 pass thru 10 around the world 10 cuban presses 10 good mornings 10 baby makers 8 spiderman stretch 8 iron [...]

  Warm up - 400 m run 10 pass thru 10 around the world 10 cuban presses 10 good mornings 10 kipping swings 10 baby [...]