WOD

Mobility Day: Superfriend Calf Smash (p378) – 2 min each side Posterior Chain Floss – Option 3 (p354) – 2 min each side Trailing leg... Read More

Workout of the Day: Group Warm Up: Jog 400 M 20 Side to Side Hops 15 Push Ups 10 Kipping Swings Lunge Walk 40′ WOD:... Read More

Workout of the Day: WOD: 21-15-9 Reps for time of: Hang Squat Snatch (115/ 75) Burpees Sit Ups Extras: Spend 20 Minutes working your weaknesses

Workout of the Day: WOD: Partner WOD: While partner 1 Rows, partner 2 will perform as many burpees as possible.  Once partner one has acquired... Read More

Workout of the Day: MWOD: Global Gut Smash (5 Minutes) WOD: 21-15-9 Reps for time of: Box Jump Overs Sumo Deadlift High Pull (75/ 55)... Read More

Workout of the Day: Group Warm Up: Med Ball Warm Up WOD: Complete the following for time: 30 Hang Power Cleans (135/ 95) 40 Push... Read More

Workout of the Day: WOD: 150 Kettle Bell Swings for time Skills: Spend 20 Minutes working on your weakness movements

Workout of the Day: MWOD: Side Hip Smash (2 Min each, Pg) Overhead Tissue Smash (2 Min Each, Pg) WOD: As Many Rounds as Possible... Read More

Workout of the Day: Group Warm Up: Row 300 M 15 Banded Good Mornings 15 Hip Circle Steps Each Direction 15 Kettle Bell Swings 15... Read More