**I’m out of town Friday. See you all Monday! Warm up: Warmy+ Run to North side of field then perform 10 burpees, 10 sit ups and 10 squats. Run back to South side of field and perform 10 burpees, 10 sit ups and 10 squats Xfit WOD: 4 Rounds For Time 400 meter Run 21 […]

FYI – an email from the Y (Cate) regarding the group – I was just going over class participation averages for the summer and noticed that members still seem resistant to registering for YFit classes. I know we’ve been working together since last summer to communicate the importance of registration in order to continue reserving […]

Warm up: Warmy+ Tabata, 3 rds of; Squats KB deadlifts Sit ups Hollow hold Xfit WOD: For Time Buy-In: 26 Burpees Then 6 Rounds of: 19 Kettlebell Swings (53/35 lb) 20 Push-Ups 19 Goblet Squats (53/35 lb) Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold* *Perform a penalty for each break or rest from […]

Warm Up: Warmy+ 5×5 clusters + 25 jumping jacks Xfit WOD: Teams of 2 complete the following for time: 60 Cal row 60 Box jump overs (24/20) 60 Deadlifts (185/115) 60 Wall balls 60 Push ups 60 Wall balls 60 Deadlifts 60 Box jump overs 60 Cal row Pull up work; 3×10

Warm Up: Warmy+ 200M run + 5 burpees x3 Xfit WOD: 400M run x6 – P1 runs P2 rest, switch (3 400’s/partner) Then… 3 rounds for time of; 15 wall balls 15 KB swings 15 HRPU’s Pull up work; 10,8,7,8,7