Warm up: Warmy+ 3×3 push press and front squats Xfit WOD; Team of 2 has 10 minutes to complete; 100 Box jumps (add 1 riser every 20 reps, start at 24/20  30 push press 115/75 You can split up reps how you see fit.  Rest 3 minutes 7 minutes to complete; 50 front squats (135/95) […]

Warm Up: Warmy+ 5×5 hang cleans (start at approx. 60% of your 3RM for the first two rounds then 65%, 75%, 80%) In between sets; 5 burpees hold bottom of squat position for 30 seconds 12 minute cap Xfit WOD: 20 hang cleans (95/65) 20 wall balls (20/14) 15 hang cleans 15 wall balls 10 […]

Warm up; Warmy+ 2x Bear Complex – PC, FS, PP, BS, PP…switch w/ partner after 2 rounds. Add weight IF/ONLY form isn’t compromised.  12 minute running clock – get as many rounds in BUT don’t sacrifice form.  Xfit WOD; For time: 25 Med ball power cleans 20#(14#) 25 Walking lunges with medball 20 Med ball […]

Warm Up: Warmy+ 2 rounds of; 15 wall balls 10 sit up’s 5 dynamic push up’s to plate Xfit WOD: 5 minute AMRAP of; Sprint from white line to mid field and back = 1 rep 3,2,1…go, P1 sprints to mid field and back then tags P2 = 1 rep. Repeat for 5 minutes. Keep […]

To all our service men and women past and present…Thank You For Your Service and Sacrifice. Warm Up: Warmy+ 3 rounds, Tabata of; Squats Handstand hold HRPU’s KB swings (any weight) 21-18-15-12-9-6-3 rep rounds of: Begin ea. round with 50 meter bear crawl, Squat clean (95/65) DU’s (2:1 singles) Deadlift (185/125) Box jumps (24″/20″) Pull […]