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

Thursday-200521

***Reminder- you must signup for all classes. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday1 Warmup: 500m Row, then- movement prep with Coach Wod: EMOM x 10 min- 1 Snatch, climbing3 sets- 5 Snatch Grip RDL heaviest possible, Max Unbroken Supine Ring Rows, Rest 2-3 min Mobility: -2 min foam roll hamstrings -2 min foam…

Wednesday-200520

***Reminder- you must sign up for all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday2 Warmup: 2 min airbike, then- movement prep with Coach Wod: 12 min Amrap -3 cal Airbike, 3 T2B -6 cal Airbike, 6 T2B -9 cal Airbike, 9 T2B Etc... Mobility: -2 min foam roll t-spine -2 min foam roll…

Tuesday-200519

***Reminder- you must sign up for al classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday1 Warmup: 500m Row, then- movement prep with Coach Wod: 3 Rounds for time -1k Row -50 Pushups -75 Squats Mobility: -2 min couch stretch -2 min foam roll quads

Monday-200518

***Reminder- you must sign up for all classes. Today’s sign up- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday2 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets -2 Barbell Back Rack Lunges- Left, then Right, climbing -Single Leg Triple Jump Each Side -Top of Chin-up Hold for Max Time…

Saturday-200516

***Reminder- you must sign up to attend today’s Open Gym or Class Time. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday2 Warmup: 500m Row, then- movement prep with Coach Wod: “Jackie” -1k Row -50 Thrusters -30 Pullups Mobility: -2 min couch stretch -2 min foam roll lats/t-spine

Friday-200515

**Reminder- you must signup for all classes. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday2 Warmup: 500m Row, then- movement prep with Coach Wod: Every 4 min x 5 sets -4 Deadlifts, climbing -2 High Box Jump Overs -20 Rear Delt Flys (Unbroken) Mobility: -2 min foam roll hamstrings -2 min foam roll glutes

Thursday-200514

***Reminder- you must signup for all classes. Today’s signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Wod: 12 min Amrap- -1 Muscleup, 10 Double Unders -2 Muscleups, 20 Double Unders -3 Muscleups, 30 Double Unders -etc... Mobility: -2 min foam roll lats -2 min…

Wednesday-200513

Reminder- you must sign up to participate in all classes. Today’s signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday1 Warmup: 2 min airbike, then-movement prep with Coach Conditioning: 2 min on, 2 min off x 5 sets -25/20 cal Airbike -ME DB Push Press (50’s/35’s) Mobility: -2 min foam roll quads -2 min foam roll t-spine