Warm Up: Warmy+ 4×4 Clusters + 5 Push-Ups + Run down and back Xfit WOD: For time of; Station #1: 10,9,8…1 of Thrusters (95/65) on the way down and Box Jumps on the way back up to 10 reps 10 Weighted Sit-Ups on the odd rounds Station #2: 15,14,13…1 of KB Swings (53/35) 1,2,3…15 of […]

Happy November! Warm Up: Warmy+ Tabata, 3 rds of; Barbell Squats, Plank, 95# Deadlifts, HRPUs Xfit WOD: AMRAP, 27 minutes of; 10 Front Squats (95/65) 7 HSPUs (10 modified HSPUs) 10 Deadlifts (135/95) 7 T2B **when each partner finishes the set, run 2 laps in the gym. Pull Up Work; 10,5,10,5,10

Happy Halloween Eve! Warm up: Warmy+ Tabata, 3 rds of: KB Squats, HRPUs, Step Ups, and run down and back Xfit WOD:

Warm Up: Warmy+ Tabata, 3 rounds of; Wall Ball Cleans, HRPUs, KB squats, and run down and back Xfit WOD: 10 rounds of; 10 KB Swings (53/35) 10 Wall Balls 10 Push Ups **P1 runs a mile on the treadmill, then comes back into the gym and alternates plate push to baseline, bear crawl back […]

Warm Up: Warmy+ 4×4 Power Clean + 10 second bar hold + 10 Jumping jacks Xfit WOD;