Warm up: Warmy+ 3 rds. of 15 squats 15 Push up 15M run Xfit WOD: Trail run at Table Mountain – link below is where we’ll meet. https://maps.app.goo.gl/84t6M7t7he73NiVy8?g_st=ic

Warm up: Warmy+ 4×3 Hang Cleans to Push Press + 20 jumping jacks Xfit WOD: Pull up work: 15,10,9,8,8

Happy August! Warm up: Warmy+ Tabata, 3 rds of; Run baseline to baseline Squats Bear crawl to mid court HRPU’s Xfit WOD: 5100M row (it sucks to be the last person to row, an extra 100m has been added. Good luck!) 20 minute AMRAP of; 3 Deadlifts (135/95) 6 Push ups 9 Squats Pull up […]

Warm up: Warmy+ 3×3 of deadlift to hang clean to front squat + 20 jumping jacks. Xfit WOD: 10 rounds for reps of: 30 seconds of burpees Rest 30 seconds30 seconds of squat cleans (95/65)Rest 30 seconds Pull up work; 15,10,9,8,8

Warm Up: Warmy+ Tabata, 3 rds of; Split squats Push ups Wall sit Plank hold Xfit WOD: