The one and only, Chris Mielke, turns 40. You guys thought he was slow in his 30’s…grab a sun dial for the next decade! Happy birthday, man! Although the reps get bigger, the weights get lighter. Enjoy your day. Warm up: Warmy+ 5×4 squat cleans + 20 jumping jacks in between. Xfit WOD: AMRAP, 40 […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD:

Thank you to all Veterans! We greatly appreciate your service. Warm up: Warmy+ Tabata, 3 rds of; Split squats Plank hold Wall sit 2 push ups, bear crawl Xfit WOD: Pull up work; 5×8

Warm up: Warmy+ 1 bear complex, 7 unbroken sets of 1 power clean, front squat, push press, back squat, push press. Finish with 3 laps around the gym. Xfit WOD; Complete the following; Station 1 12 minutes of; 16 wall balls (20/14) 8 HSPU’s (Rx’d or modified) Station 2; 10 minutes of; 5 Thrusters (95/65) […]

Warm up: Warmy+ 4×4 thrusters + run around the gym Xfit WOD: For time; 10,9,8,7.6…1,1,2,3,4…etc to 10 of; Front squats (95/65) 5 burpees – synchronized Hang cleans (95/65) Pull up work; 5×8