Here’s to a great 2020! Happy New Year everyone!! The next post will be Friday. Warm up; Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD; New Year’s Wod: 31 reps of 24/20 in box jump [january] 28 reps of thrusters at 95/65 lb [february] 31 reps of burpee [march] 30 reps […]

Warm up: Warmy+ 5,5,3,3 of power cleans + 25 jumping jacks Xfit WOD: 100 hang cleans (95/65), every 10th rep complete a deadlift, hang clean and push press 75 push ups (every 5th Rep complete 1 burpees) 50 back squats (95/65), every 10th rep take two steps forward and 2 steps backwards with barbell on […]

I wanted to say thank you to everyone for the “nice” gifts. This year has been an interesting one for sure but it was one of my first goals to get back working out with the group as quickly as possible. Thanks again and here’s to a fit 2020!! My next post will be Friday, […]

Warm Up: Warmy+ 5×3 ground to overhead + jumping jacks Xfit WOD: 5 (1st rd.) 10 (2nd rd.) Deadlifts (225/135) 15 (1st rd.) 20 (2nd rd.) power clean (135/95) 25 (1st rd.) 30 (2nd rd. )squat clean (95/65) 35 (1st rd.) 40 (2nd rd.) wall ball 45 (1st rd.) 50 (2nd rd.) box jumps overs. […]

We will start at the usual time and meet in studio 3 Warm up: Warmy+ Tabata, 3 rds of; Plank hold HRPU’s Hold bottom of squat Hollow hold Xfit WOD: 20 EMOM of; 5 push ups 10 squats 5 burpees 10 weighted step ups (12″) Pull up work 5×10