Warm up: Warmy+ 3×3 clusters + 20 bear crawl Xfit WOD; AMRAP (with a Partner) in 25 minutes 50 Thrusters (95/65) 800 meter Run 50 hang cleans (95/65) 600 meter Run 50 KB swings (53/35) 400 meter Run “You go-I go” style where 2 or 3 partners will go through the barbell movements attempting to […]

Warm up: Warmy+ 3×3 deads + 25 jumping jacks in between sets Xfit WOD: Station 1; AMRAP in 10 minutes of: P1 – 10 bar facing burpees P2 – as many calorie rows while partner completes burpee count. Switch, moving back and forth for the remaining time. Station 2; AMRAP in 10 minutes of; 10 […]

Warm up: Warmy+ Tabata, 3 rds of; HRPU’s Lunges Burpees Squat jumps Xfit WOD: 7 rounds of; 10 wall balls (20/14) 10 push ups 10 squats (while holding 45/25# plate) 10 sit ups **follow your partner and continue working the entire time. If one partner takes a break the other partner needs to stop until […]

Warm up: Warmy+ 3×4 power cleans + 20 single skips in between sets Xfit WOD: For Time (with a Partner) Buy-In (share): 56 Box Jump-Overs (24/20) Then, 22 rounds of (share): 5 Handstand Push-Ups 27 Double-Unders 3 squat cleans (115/75) Cash-Out (together): 3.5 Laps Run In a “you go, I go” format, one partner works […]

Hey Xfitter’s, a quick public service announcement. I received an email from the Y who made it clear that the following needs to happen for our “class” to stay afloat. 1. Masks need to be worn while in the building. That means while equipment is been taken out and put away as well as if […]