I wanted to say thank you to everyone for the “nice” gifts. This year has been an interesting one for sure but it was one of my first goals to get back working out with the group as quickly as possible. Thanks again and here’s to a fit 2020!! My next post will be Friday, […]

Warm Up: Warmy+ 5×3 ground to overhead + jumping jacks Xfit WOD: 5 (1st rd.) 10 (2nd rd.) Deadlifts (225/135) 15 (1st rd.) 20 (2nd rd.) power clean (135/95) 25 (1st rd.) 30 (2nd rd. )squat clean (95/65) 35 (1st rd.) 40 (2nd rd.) wall ball 45 (1st rd.) 50 (2nd rd.) box jumps overs. […]

We will start at the usual time and meet in studio 3 Warm up: Warmy+ Tabata, 3 rds of; Plank hold HRPU’s Hold bottom of squat Hollow hold Xfit WOD: 20 EMOM of; 5 push ups 10 squats 5 burpees 10 weighted step ups (12″) Pull up work 5×10

We will start at the usual time and meet in studio 3 Warm up: Warmy+ Tabata, 3 rds of; Plank hold HRPU’s Hold bottom of squat Hollow hold Xfit WOD: 20 EMOM of; 5 push ups 5 squats 5 burpees Pull up work 5×10

Warm up: Warmy+ 3×10 KB snatch + suicide in between sets Xfit WOD: AMRAP for 23 minutes; 10 Handstand Push-Ups 20 Deadlifts (225/115) 30 Box Jumps (30/24 in) 50 KB swings (53/35) 100 Wall Ball Cleans (20/14 lb) 200 Double-Unders Plate push (2×45/45) P1 half way around gym, P2 other half.