Warm up: Warmy+ 6 minutes, every minute on the minute of 7 squat cleans, 5 pull ups and 7 step ups. Xfit wod 50,40,30,20,10 of; Wall balls Box jumps (24) Pull up work; 5×10

Warm up: Warmy+ 3×5 clusters + run down and back Xfit wod: E2MO2M for 20 minutes of; 3 squat cleans (125) 5 HSPU’s 7 push press (105) P1 at top of first minute completes 2 front squats and 1 thrusters at 115. At top of the second minute P2 completes the rx’d rep count above. […]

From the text thread it looks like Lisa’s place is open. If you plan on showing up make sure you’re ready to go at 5:30am. As for equipment, bring KB’s (53) men and (35) women…(15) for peters 🙂 For those who don’t show up, 1000 burpees in your garage. Warm Up: Warmy+ 3 rds of; […]

Our group is doing a pretty good job of signing up on MindBody but a friendly reminder to continue reserving your spot. The Y continues to track class sizes so the more consistent we are the better. Thanks. Warm up: Warmy+ Tabata, 3 rds of; Step ups HRPU’s Squats Handstand hold Xfit WOD: For Time […]

Warm up: Warmy+ 3×4 of power snatch + 20 single skips Xfit wod: For a total 25 minutes complete the following; Within first 5 minutes, :30 on :30 off perform 10 thrusters at #75 :30 rest Within next 5 minutes, :30 on :30 off perform 7 SDHP’s at #95 :30 rest Within next 5 minutes, […]