Thursday-220707

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220707 Warmup: 500m Row, then- movement prep with Coach Wod: 10 min Amrap- -5 Deadlifts (275/185) -30 Double Unders Mobility: -2 min modified pigeon pose -2 min foam roll calves

Wednesday-220706

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220706 Warmup: 500m row, then- movement prep with Coach Wod: 5 Rounds for time -500m Row -400m Run Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Tuesday-220705

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220705 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -2 Back Squats (5 sec pause at bottom of rep 1), climbing -30 sec weighted plank, heaviest possible -20 step lateral band walk Mobility: -2 min couch stretch -2 min foam…

Monday-220704

Happy 4th of July!!! May we always remember that our freedom is NOT free. Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220704 Warmup: 500m row, then- movement prep with Coach Wod: “Nate”- 20 min Amrap- -2 Ring Muscleups -4 HSPU -8 KBS (70/53) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat…

Saturday-220702

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220702 Warmup: 30 cal row, then- movement prep with Coach Wod: 15 min Amrap -50 Calorie Row -40 Box Jumps (24/20) -30 Deadlifts (185/135) -20 Bar Muscleups Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Friday-220701

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220701 Warmup: 500m Row, then- movement prep with Coach Wod: -1. 3 sets: 3 Bench Press (5 sec pause at 90 degree elbow bend rep 1), 5 Renegade Row Rear Delt Flys with 2 sec pause at top, rest 2 min -2. 3 sets: 6 Alternating Turkish Getups…

Thursday-220630

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220630 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds- -7 Double KB Thrusters (53’s/35’s) -11 Burpees Mobility: -2 min couch stretch -2 min foam roll quads

Wednesday-220629

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220629 Warmup: 500m row, then- movement prep with Coach Wod: 3 min on/3 min off x 4 sets -1 Clean, 1 Box Jump (24/20) -2 Cleans, 2 Box Jumps -3 Cleans, 3 Box Jumps -Men’s Weights: 135, 165, 185, 205 -Women’s Weights: 95, 115, 135, 155 Mobility: -2…

Tuesday-220628

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220628 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. 3 sets: 8 Alternating KB Swaps (2 sec pause), 3 Front Squats (5 sec pause rep 1), rest 2 min -2. 3 sets: 3 Shoulder press (3 sec pause at eye level rep 1), Max Unbroken…

Monday-220627

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220627 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds- -15 Ring Dips -15 T2B -400m Run Mobility: -2 min barbell Tricep smash -2 min foam roll calves