Warm Up: Warmy+ 4×2 Deadlift > Hang Clean > Front Squat + 5 Box Jumps Xfit WOD: “The Fibonacci” 0,1,1,2,3,5,8,13,21,34 – For time of; Deadlift (135/75) & Box Jumps (24″) 34,21,13,8,5,3,2,1,1,0 of; Hang Cleans (95/65) & Burpee of Bar Cash Out: Bear Crawl Relay, teams of 3 complete AMBEARS possible in a 6 minute time […]

Happy December! Warm up: Warmy+ 4×4 of Power Cleans + 25 single skips Xfit WOD: For time, 21,18,15,12,9,6,3 of; Front Squats (105/75) Slam Balls Push Press (95/65) K2E DU’s (3:1 Single Skips) Pull Up Work: 10,10,9,9,8

Tomorrow’s Thanksgiving so I wanted to wish everyone a Happy Thanksgiving and hope you find some time to visit with family and friends. Today’s WOD will make you feel good about having that extra slice of pumpkin pie or a second round or two of the main dish. Warm Up: Warmy+: Tabata, 3 rds of; […]

Warm Up: Warmy+ Tabata, 3 rds. of; Squats, Plank, Split Squats and Burpee Xfit WOD:

Warm Up: Warmy+ 4×4 Front Squats + 3 HRPUs + 2 Pull Ups Xfit WOD: Buy-in: 50 Wall Balls (each partner) For Time: **One partner works while other partner rests** Couch Stretch 2×2 each leg + 3 minute bottom position squat hold