Monday-190114

Warmup- 500m row, then- movement prep with Coach 1) 12 min to est 3RM Shoulder to Overhead 2) Open Wod 13.2- 10 min Amrap: -5 Shoulder to Overhead (115/75) -10 Deadlifts (115/75) -15 Box Jumps (24/20) Mobility: -2 min barbell trap smash -2 min barbell calf smash

Saturday-190112

Today's Schedule: 830-930 Open Gym/Physical Therapy Consults with Pro-Activity TN 930am Group Class Warmup: 30 cal row, then- movement prep with Coach Conditioning: 25 min Amrap, teams of 3- -100 cal Row -100 C2B Pullups -100 Front Squat (135/95) Mobility: -2 min barbell trap smash -2 min barbell quad smash…

Friday-190111

‏Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 12 min Handstand Walk Practice/Forward Roll Practice 2) Open 12.1- 7 min Amrap- Burpees to 6" target Mobility: -2 min lacrosse ball pecs -2 min couch stretch

Thursday-190110

***Note- there will be NO Open Gym from 10-11am today.  The gym will close for the morning after the 9am class. Warmup: 500m row,  then- movement prep with Coach 1) 9-7-5 TNG Unbroken Snatch- each set heaviest possible, add weight each set, rest 3 min between sets 2) 3 sets-…

Wednesday-190109

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 23 min Amrap- -21/15 cal airbike -12 T2B -1 min Sandbag Hold (180/140) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Tuesday-190108

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Prep: 10 min to work to moderate set of 1 Snatch+3 OHS Conditioning: "Nancy"- 5 Rounds for time -400m Run -15 OHS (95/65) Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Monday-190107

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) Front Squat- 5x2 climbing, rest 2-3 min 2) 3 sets- 3 Push Press, 12 DB RDL- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min barbell trap smash  

Saturday-190105

Today's Schedule: 830-930am Open Gym 930am Group Class   Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time- -10 Power Snatch (135/95) -400m Run Mobility: -2 min box ankle stretch -2 min barbell calf smash

Friday-190105

Warmup: 2 min airbike, then- movement prep with Coach 1) "Death by Thruster"- complete 1 Thruster the first minute, 2 thrusters the second, 3 thrusters the third, etc. until you fail to complete the alloted number of thrusters in the corresponding minute.  Men- 115/Women-85 2) 50 Strict Pullups for time…