Happy 4th of July!  YMCA opens at 7am, we’ll start warming up shortly thereafter. Warmy+ Grab a partner a wall ball and complete the following; While standing back to back, twist and pass wall ball from right to left 10 times (each side) per partner. P1 holds plank while P2 holds bottom squat position, 30 […]

Warm up: Warmy+ 3×5 deads build to a moderate 5rm + baseline to baseline run Xfit WOD: 5 rds for time of; Lunge (Barbell) Deads (53/35, KB) P1 lunges to midline while P2 farmer carries, switch at midline, P2 lunges to end line while P1 finishes farmer carry. At opposite line perform 50 (40,30,20,10) deads. […]

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time Angie’s House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen’s House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups Fran’s House 15 Thrusters (95/65 lb) Nancy’s House 400 meter Run 15 Overhead Squats (95/65 lb) […]

Warm up: Warmy+ Work up to a moderate 3R SDHP within 10 minutes. 10 DU’s in between sets. Xfit WOD: 4 Rounds for Time 10 Wall Ball Shots (20/14 lb) 15 Burpees 20 Kettlebell Swings (53/35) 25 Double-Unders (3:1 singles) **simultaneously work with partner during entire WOD. Pull up work; 5×10

Warm up: Warmy+ 5,5,3,3,1 of clean and jerk + 25 jumping jacks. Xfit WOD: Complete as many rounds as you can in 20 minutes 65 pound Power snatch, 12 reps 10 Push-ups Pull up work; 5×10