Wednesday-200610

***Reminder- you must signup for all classes. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200610 Warmup: 500m Row, then- movement prep with Coach Wod: For Time -1 Mile Run -50 T2B -1K Row Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll t-spine

Tuesday-200609

***Reminder- you must signup for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200609 Warmup: 500m Row, then- movement prep with Coach Wod: Every 4 min x 5 sets- 5 Deadlifts climbing each set, 3 Box Jumps (30/24), Max Unbroken Strict Pullups Mobility: -2 min foam roll glutes -2 min foam roll lats

Monday-200608

***Reminder- you must signup for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday200608 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -15 D-Ball Squats (150/100) -30 Pushups -60 Double Unders Mobility: -2 min couch stretch -2 min foam roll calves

Saturday-200606

***Reminder- you must sign up for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200606 Warmup: 30 cal row, then- movement prep with Coach Wod: 20 min AMRAP -50 cal row -40 Box Jumps (24/20) -30 Deadlifts (185/135) -20 Bar Muscleups Mobility: -2 min foam roll glutes -2 min foam roll hamstrings

Friday-200605

***Reminder- you must signup for all classes. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200605 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for time -7 KB Thrusters (53’s/35’s) -11 Burpees Mobility: -2 min couch stretch -2 min foam roll quads

Thursday-200604

***Reminder- you must signup for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200604 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 2 min x 6 sets- 1 Floor Press, climbing3 sets- Max Strict Chin-ups, 60 sec Max Banded Tricep Extension, Rest 3 min Mobility: -2 min lacrosse ball pecs -2…

Wednesday-200603

***Reminder- you must sign up for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200603 Warmup: 2 min airbike, then- movement prep with Coach Wod: 4 min on, 4 min off Round 1- 10 Snatch (135/95), 20/15 cal airbike, Max Double Unders Round 2- 8 Snatch (165/110), Max Double Unders Round 3- 6 Snatch…

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…