WOD

Workout of the Day: Group Warm Up: Jog 400 M Tabata: (2 Cycles at each station) Plank Squats Lunges Burpees Mobility Day: T-Spine Plate Smash (3... Read More

Workout of the Day: MWOD: Side Hip Smash (2 Min Each, Pg 303) Overhead Rib Mob (2 Min Each, Pg 242) WOD: Death By: Squat... Read More

Workout of the Day: Group Warm Up: Run 200m forwards Run 200m backwards Then  2x through 30 sec of the following: Squats Sit-ups Box jumps... Read More

Workout of the Day: Group Warm Up: As Many Rounds as Possible at a Warm Up Pace in 10 Minutes of: 10 sit ups, inchworm... Read More

Workout of the Day: MWOD: Psoas Smash and Floss (opt 3, 2 Min Each, Pg 295) Triceps Ext Smash (2 Min Each, Pg 276) WOD:... Read More

Workout of the Day: WOD: For Time: 50 Sit Ups 25 Power Snatch (75/ 55) 40 Sit Ups 20 Power Snatch 30 Sit Ups 15... Read More

Workout of the Day: MWOD: Super Friend Quad Smash (2 Min Each, Pg 327) T-Spine Smash with Overhead Extension Bias (2 Min Each, Pg 238)... Read More

Workout of the Day: Group Warm Up: 2 times through: 200 Meter Sled Pull 10 V Ups 10 Ring Rows 10 Dips 10 Bandy Good... Read More

Workout of the Day: Death By Squat Clean (135/ 95) Muscle Up (however you can get it done, bar or rings)