Tuesday-200602

***Reminder- you must signup for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200602 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -15 HSPU -15 C2B Pullups -400m Run Mobility: -2 min foam roll lats -2 min foam roll calves

Monday-200601

***Reminder- you must signup for all classes. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday200601 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 2 min x 6 sets- 1 Back Squat, climbing3 sets- 20 sec D-ball active foot Split Squat Hold each side, 10 Barbell RDL- heaviest possible, rest 2 min Mobility:…

Saturday-200530

***Reminder- you must signup for all classes. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200530 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Air Force” -20 Thrusters (95/65) -20 Sumo Deadlift Hi-Pull -20 Push Jerk -20 Overhead Squats -20 Front Squats *Complete 4 Burpees at the top of each minute, including the first…

Friday-200529

***Reminder- you must signup to attend class. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200529 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 2 min x 5 sets: 2 Shoulder Press, climbing12 min Amrap- 3 Wall Walks, 10 Supinated Grip Bent Over Row (135/95) Mobility: -2 min foam roll lats -2 min…

Thursday-200528

Reminder- you must sign up for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200528 Warmup: 30 cal row, then- movement prep with Coach Wod: 3 min on/3 min off x 4 sets -10 D-Ball Box Step Overs (100 to 24, 80 to 20) -15 Box Jumps (24/20) -Max Row Calories Mobility: -2 min…

Wednesday-200527

***Reminder- you must sign up for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday3 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time -100 Double Unders -100/80 cal Airbike -100 Double Unders *10 min cap. Mobility: -2 min couch stretch -2 min lacrosse ball plantar fascia

Tuesday-200526

***Reminder- you must sign up for al classes. Today’s signup-  https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200526 Warmup: 500m Row, then- movement prep with Coach Wod: Every 4 min x 5 sets -2 Deadlifts, climbing -Depth Drop+Vertical Jump+Broad Jump -60 sec Hanging L-hold (60 sec total time, resting as minimally as possible) Mobility: -2 min foam…

Monday-200525 “Memorial Day Murph”

***Reminder- you must sign up to attend class. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday3 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Murph” -1 Mile Run -100 Pullups -200 Pushups -300 Squats -1 Mile Run *60 min cap. If you are not out on the second mile run at 60 minutes…

Saturday-200523

***Due to the forecast of inclement weather today’s class will be at the gym and NOT at Barfield Park. Reminder- you must sign up to attend today’s Open Gym or Class Time. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday3 Warmup: 500m Row, then- movement prep with Coach Wod: 3 x 500m Row, Rest 3…

Friday-200522

**Reminder- you must signup for all classes. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday3 Warmup: 2 min airbike, then- movement prep with Coach Wod: 21/15/9 reps for time of -Front Squats (165/105) -HSPU *10 min cap. Mobility: -2 min couch stretch -2 min foam roll hamstrings
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