Warm up: Warmy+ 4×4 deadlifts + 25 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 of; Front squats (95/65, (21-12), 110/75, 9-3) KB swings (53/35) Deadlifts (95/65, (21-12), 110/75, 9-3) Pull up work; 18,11,10,10,9

Happy Thanksgiving! 🦃 Enjoy your time with friends and family. Warm up: Warmy+ Farmers and Lumberjacks, 4 rds. 1 minutes each. Losing team does 6 burpees each round. Xfit WOD: “Thanksgiving Sampler” Pull up work; Complete an additional 35, breaking it up however you please.

Warm up: Warmy+ 4×3 clusters + 20 jumping jacks Xfit WOD: “Happy Belated Birthday, Chris” 30 minute AMRAP of; 41 wall balls 41 sit ups 41 thrusters (75/55) 41 HRUP’s 41 KB swings (53/35) **Reps split between partners** Pull up work; 18,12,10,10,10

Warm up: Warmy+ Tabata, 3 rds of; Split squat Plank Bear crawl to half court Decline push ups Xfit WOD: With a running clock for 36 minutes complete the following; EMOM for the first 12 minutes – 7 Box jumps (28/24”) 7 bar facing burpees P1 goes minute 1, P2 minute 2…etc until the 12 […]

Warm up: Warmy+ 4×4 power cleans + run down and back. Xfit WOD: AMRAP in 5 minutes of; 5 pull ups 3 deadlifts (155/95) Rest 30 seconds…then AMRAP in 10 minutes of; 7 push ups 10 lunges (L = 1, R = 2) front rack (95/65) Rest 1 minute…then AMRAP in 15 minutes of; 2 […]