Warm Up: Warmy+ 2 rounds of; 15 wall balls 10 sit up’s 5 dynamic push up’s to plate Xfit WOD: 5 minute AMRAP of; Sprint from white line to mid field and back = 1 rep 3,2,1…go, P1 sprints to mid field and back then tags P2 = 1 rep. Repeat for 5 minutes. Keep […]

To all our service men and women past and present…Thank You For Your Service and Sacrifice. Warm Up: Warmy+ 3 rounds, Tabata of; Squats Handstand hold HRPU’s KB swings (any weight) 21-18-15-12-9-6-3 rep rounds of: Begin ea. round with 50 meter bear crawl, Squat clean (95/65) DU’s (2:1 singles) Deadlift (185/125) Box jumps (24″/20″) Pull […]

Warm Up: Warmy+ 3×5 hang cleans 10 burpees between sets Xfit WOD: In teams of 2, as many rounds as possible in 30 minutes of: 30 DU’s (2:1 singles) 10 Push press (95/65), 5 Power clean (115/75) – alternate Plate push, down only (2×45#/45#), carry plate(s) back to beginning for partner to push *Partner 1 […]

Warm up: Warmy+ Tabata, 3 rounds of; Lunges Plank Step ups  Push up hold (lower half-way then hold for remaining time) Xfit WOD: 50-40-30-20-10 reps: wall-ball shots (20/14) EMOE perform 5 deadlifts (155/115) Kettle bell swings (53/35) Pull up work; 5×10

Warm Up: Warmy+ Tabata, 3 rounds of; HRPU’s Squats Plank DU’s Xfit WOD: In teams of 2 complete the following for time: 4 x 400 Meters (one partner runs 400 while the other rests) 100 Shoulder to overhead, (95/65) *Bar can’t touch ground until 100 reps are finished 80 Front rack lunges, (95/65) *Bar can’t […]