WOD

GROUP WARMUP2 sets – :30 bike erg 100 meter run5 Strict pull up 5 push up 5 wall ball 1 high amplitude arch to hollow +2 knee to elbow +... Read More

GROUP WARMUP2 sets –5 toe-touch to squat5 overhead plate stretch5 foam roll wall slides5 T-spine openers5 goblet squatsMcGill Big 3 BACK SQUAT/SPLIT SQUAT/HEX BAR DEADLIFT 4... Read More

GROUP WARM-UP 2 sets-100 meter run10 double under 5 hang power snatch  PARTNER RELAY Complete as many rounds as possible in 30:0030 Double unders 15 calories air bike (12... Read More

GROUP WARMUP2 sets –:30 row/ski6 alternating bird dogs 5 hang squat clean & jerk 5 hang power clean & jerk BARBELL TEST For time:1000 meter row 20 squat clean... Read More

GROUP WARMUP2 sets –:30 air bike5 burpees5 box jump overs1 rope climb or 3 ring rows THRESHOLD TESTFor time:100 meter sled push RX 180/9030/25 calorie... Read More

GROUP WARMUP2 sets –5 T-Spine Opener5 Overhead plate stretch :20 frog stretch 5 frog pumps5 Plate squats + :10 hold at the bottom of each McGill big 3 +... Read More

GROUP WARMUP2 sets – :30 ski 5 dumbbell hang clean & jerk100 meter run5 Strict pull up 5 push up  MIXED MODAL TRAININGFor time:800 meter run 15/10 strict... Read More

GROUP WARMUP2 sets –5 toe-touch to squat5 overhead plate stretch5 foam roll wall slides5 T-spine openers5 goblet squatsMcGill Big 3 BACK SQUAT/REVERSE LUNGE/HEX BAR DEADLIFT... Read More

We are back in business…normal hours from here on out. HUGE thanks for Gina and Tad for coming yesterday and helping us put the gym... Read More