Warm up: Warmy+ Tabata, 3 rds., of; Squats Push ups Wall sit Hang from bar Xfit WOD: Teams of 2, for time of; 5 lap run around gym (weighted) 200 air squats 4 lap run around gym (weighted) 160 lunges 3 lap run around gym (weighted) 120 sit ups 3 lap run around gym (weighted) […]

A big thank you to everyone and those who made it to happy hour this past Friday. I greatly appreciated the card and gift. Most of you make working out in the mornings fun! Thanks again. Warm up: Warmy+ Spend 5 minutes on today’s exercises. Xfit WOD: 12 days of Xmas (part 1) 1 plate […]

**We will have a special guest Monday so bring your holiday cheer! Warm up: Warmy+ 4×4 cluster + 25 single skips Xfit WOD: 10 Rounds, for time of; Buy in 50 DU’s (3:1 single skips) 5 Squat cleans (95/65) 5 Pull ups 7 Push press (95/65) 7 Burpee over bar 9 Deadlift (135/95) 9 slam […]

Warm Up: Warmy+ 45 seconds on, 15 seconds off, 2 rds., of; Weighted high knees KB swings (American) Plank jumping jacks Jumping split squats Xfit WOD: For time, 20,19,18…down to 1 of; Wall balls (20/14) KB Swings (53/35) Pull up work; 10×3

Warm up: Warmy+ Tabata, 3 rds of; Split squats Handstand hold Broad jump Plank hold Xfit WOD: For time, 10 rds of; 10 Wall balls (20/14) 9 Box jumps (24”) 8 Burpees 7 Hang cleans (95/65) 6 K2B Pull up work; 5×7