Our group is doing a pretty good job of signing up on MindBody but a friendly reminder to continue reserving your spot. The Y continues to track class sizes so the more consistent we are the better. Thanks. Warm up: Warmy+ Tabata, 3 rds of; Step ups HRPU’s Squats Handstand hold Xfit WOD: For Time […]

Warm up: Warmy+ 3×4 of power snatch + 20 single skips Xfit wod: For a total 25 minutes complete the following; Within first 5 minutes, :30 on :30 off perform 10 thrusters at #75 :30 rest Within next 5 minutes, :30 on :30 off perform 7 SDHP’s at #95 :30 rest Within next 5 minutes, […]

Warm up Warmy+ 3x3x3 of hang clean to back squat + 20 single skips Xfit wod Between you and your partner complete the following 300 total wall balls While P1 works on wall ball, P2 performs 3 hang cleans (115), 5 front squats (135) and 7 dead’s (185). Once P2 completes Rx’d rep count, partners […]

Warm up: Warmy+ 3×4 clusters + run to baseline than back to baseline but backwards during the return. Xfit WOD: Buy-in plate push (45/2) 5/partner (down to baseline then switch) 10 rounds for time of; 3 Thrusters (115) 6 T2B 9 Burpee over box jump (24″) 12 KB Swings (53) Cash-out plate push (45/2) 5/partner […]

Warm up: Warmy+ 5×3 push press + 25 jumping jacks Xfit WOD: Tabata – Front Squats (115)Tabata – Cal RowsTabata – Power Cleans (115)Tabata – Wall Ball The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises. Pull up work; 15,10,10,8,8