Monday-200622

***Reminder- you must signup for all classes. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday200622 Warmup: 2 min airbike, then- movement prep with Coach Wod: 25 min Amrap- -400m Run -30 Wallballs (20/14) -20 T2B Mobility: -2 min couch stretch -2 min foam roll quads

Saturday-200620

***Reminder- today’s class will be held at Barfield Park- 697 Veterans Parkway Murfreesboro, TN 37128. We can accommodate more people since we will be outside, but please still sign up for class. Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200620 Wod: Hill Sprints 😃

Friday-200619

***Reminder- you must signup for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200619 Warmup: 500m Row, then- movement prep with Coach Wod: For Time -30 DB Box Step Overs (50’s to 24”/35’s to 20”) -500m Row -30 DB Thrusters -500m Row -30 DB Push Press -500m Row Mobility: -2 min foam roll t-spine…

Thursday-200618

***Reminder- you must signup for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200618 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 2 min x 5 sets- 3 Shoulder Press, climbing3 sets- Max Unbroken Pushups, Max Unbroken Strict Chin-ups (Note- minimum 10 reps each set on pushups and chin-ups, scale accordingly),…

Wednesday-200617

***Reminder- you must signup for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200617 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 attempts Max Broad Jump3 attempts Max Left leg Broad Jump3 attempts Max Right leg Broad Jump1 Mike Run Time Trial Mobility: -2 min lacrosse ball plantar fascia -2 min…

Tuesday-200616

***Reminder- you must signup for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200616 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time -100 Double Unders -50 HSPU -25 Bar Muscleups -100 Double Unders *15 min cap. Mobility: -2 min foam roll calves -2 min foam roll lats

Monday-200615

***Reminder- you must signup for all classes. For today’s signup click Here Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 2 min x 5 sets- 3 Front Squats3 sets- 5 Barbell RDL, 100 Foot DB Walking Lunge- heaviest possible, rest 3 min Mobility: -2 min couch stretch…

Saturday-200613

***Reminder- you must signup for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200613 Warmup: 2 min airbike, then- movement prep with Coach Wod: 1 min on/1 min off -50 Hang Power Cleans (135/95) -100/80 cal Airbike *29 min cap. Mobility: -2 min foam roll glutes -2 min couch stretch

Friday-200612

***Reminder- you must signup for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200612 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 3 min x 5 sets- 5 Floor Press, climbing3 sets- Max Strict HSPU (minimum 5, scale with Seated DB Strict Press), 60 sec Max Banded Curls, Rest 3 min…

Thursday-200611

***Reminder- you must signup for all classes. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200611 Warmup: 2 min airbike, then- movement prep with Coach Wod: 10 min AMRAP -2 Ring Muscleups -10 Wallballs (20/14) Mobility: -2 min couch stretch -2 min foam roll quads