Warm up: Warmy+ Tabata, 3 rds of; Squats Push ups Single skips Handstand hold Xfit WOD: 50,40,30,20,10 of: Wall balls (20/14) Box jumps (24/20”) DU ‘s (3:1 singles) **between each set perform 5 pull ups Couch stretch 2×2 minutes each leg.

Last WOD of the year. Here’s to a healthy and happy 2023. Happy New Year! Warm Up: Warmy+ 4×3 Thrusters + 30 single skips Xfit WOD: One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press. With a running clock, perform 100 Curtis P’s as fast as […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Pull up work: 5×7

Warm up: Warmy+ Tabata, 3 rds., of; Squats Push ups Wall sit Hang from bar Xfit WOD: Teams of 2, for time of; 5 lap run around gym (weighted) 200 air squats 4 lap run around gym (weighted) 160 lunges 3 lap run around gym (weighted) 120 sit ups 3 lap run around gym (weighted) […]

A big thank you to everyone and those who made it to happy hour this past Friday. I greatly appreciated the card and gift. Most of you make working out in the mornings fun! Thanks again. Warm up: Warmy+ Spend 5 minutes on today’s exercises. Xfit WOD: 12 days of Xmas (part 1) 1 plate […]