Warm up: Warmy+ 3×5 clusters + 25 jumping jacks in between sets Xfit WOD; 50,40,30,20,10 for time of; Thrusters (95/65) Box jumps (24/20”) KB swings (53/35) Hang cleans (95/65) **reps split between partners. Team can split reps how ever they want. Pull up work; 20,10,5,5,5

Warm Up: Warmy+ 3 sets of; 5x5x5 of wall ball cleans, push up’s and 5 sec hold handstands + run baseline to baseline in between sets. Xfit WOD: 5 squat cleans (115/75) 5 squat cleans 15 wall ball cleans 5 squat cleans 15 wall ball cleans 20 HRPU’s 5 squat cleans 15 wall ball cleans […]

Friendly reminder to please sign up for our “class.” As the weather turns and we start working out inside more, it’s important we prove to the Y there’s a reason we need the big gym for space purposes. Thanks. That said, we’ll be working out in the gym tomorrow, temps at 5am is mid 20’s. […]

I’ve been told, because of some remodeling efforts, we need to move our gear from the cycling studio to the gym closet (where it use to be stored.) We need to make sure this request is complete by Friday. So my thought is to take advantage of tomorrow’s weather and work outside and the gear […]

Warm up: Warmy+ 5×5 RDL’s + barbell rows – 20 jumping jacks in between sets. Xfit WOD: 1,1,2,3,5,8,13,21,34 of; HRPU’s Front squats (105/75) 5 reps Push press (105/75) P1 starts on HRPU’s while P2 starts on squats. Each athlete completes their Rx’d rep count then switch. When the Rx’d rep count is accomplished, perform 5 […]