Friday-190329

Warmup: 500m row, then- movement prep with Coach Bench Press- 3x10 climbing, rest 2-3 min12 min Amrap- 10 True Push-ups, 10 Supine Ring Rows, 15 DB Hammer Curls (30's/20's) Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs

Thursday-190328

Warmup: 500m row, then- movement prep with Coach 12 min to work to moderate set of 3 Deadlifts3 Rounds for time- -500m Row -21 T2B -12 Dynamic Stepups Each Side Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-190327

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 3 attempts- max distance triple jump3 attempts- 5-10-5 shuttle sprint 1 mile time trial Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll lats/t-spine

Monday-190325

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Back Squat- 12 min to work to heavy set of 3 with 3 sec pause @ bottom10 min Amrap- 5 Strict Pullups, 10 Sandbag Squats (100/60) Mobility: -2 min couch stretch -2 min barbell quad smash

Saturday-190323

Today's Schedule: 8am Group Class Only Warmup: 2 min airbike or 500m Row WOD: In 25 min, find 1RM in 3 attempts at each lift -Deadlift -Bench Press -Overhead Squat Mobility: -5 min assault bike or row at conversational pace

Friday-190322

***Reminder- post open party tonight after the final heat!!! We strongly encourage all members to come do the open workout in the evening if possible so that we will have plenty of judges and make a fun and encouraging atmosophere for everyone. There will NOT be the normal 4,5,&6 pm…

Thursday-190321

***Reminder- join us tonight at 7pm for the live announcement of Open Wod 19.5!!! Warmup: 30 cal row, then- movement prep with Coach Conditioning: 20 min alternating EMOM Odd-18/15 cal Row Even-40 sec Handstand Walk Practice Mobility: -2 min banded hamstring stretch -2 min door frame pec stretch

Wednesday-190320

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 8 min ascending Amrap- -3 Airbike calories, 3 T2B -6 Airbike calories, 6 T2B -9 Airbike calories, 9 T2B -12 Airbike calories, 12 T2B -etc, ascending as far as possible in 8 min Mobility: -2 min barbell quad smash -2…

Tuesday-190319

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Every 90 sec x 7 sets- 3 Overhead Squats, climbing 3 sets- 5 Stepups each side with KB' or DB's held in front rack- heaviest possible, Max Supine Ring Rows, rest 3 min Mobility: -2 min barbell trap…