Outside on the field Warm up: Warmy+ 3×4 Power Clean + 200M run Xfit WOD: 22 lunges (holding weight overhead, 45/25 12 burpees over bar **once each athlete has completed the above exercises, perform 20 front squats (115/75). While P1 performs 10 reps P2 is holding plank, switch. Pull up work; 17,10,9,9,8

We’ll be outside tomorrow morning. Temps in the high 30’s Warm up; Warmy+ 600M run + 3 rds of 3 burpees, 5 lunges (each leg) 3 broad jumps Xfit WOD; For time; Between you and your partner, accumulate 2 miles while performing 1 round of the bear complex. For example, P1 heads out running while […]

Warm up: Warmy+ 3×5 clusters + 25 jumping jacks in between sets Xfit WOD; 50,40,30,20,10 for time of; Thrusters (95/65) Box jumps (24/20”) KB swings (53/35) Hang cleans (95/65) **reps split between partners. Team can split reps how ever they want. Pull up work; 20,10,5,5,5

Warm Up: Warmy+ 3 sets of; 5x5x5 of wall ball cleans, push up’s and 5 sec hold handstands + run baseline to baseline in between sets. Xfit WOD: 5 squat cleans (115/75) 5 squat cleans 15 wall ball cleans 5 squat cleans 15 wall ball cleans 20 HRPU’s 5 squat cleans 15 wall ball cleans […]

Friendly reminder to please sign up for our “class.” As the weather turns and we start working out inside more, it’s important we prove to the Y there’s a reason we need the big gym for space purposes. Thanks. That said, we’ll be working out in the gym tomorrow, temps at 5am is mid 20’s. […]