WOD

Our WOD’s are prepared daily with multiple ways to modify every movement. We start class with a warm-up that will prepare each athlete for the class. Then we will develop a Strength and/or Skill, followed by the heart pumping metabolic conditioning (MetCon) workout. The class will then cool down and stretch to finish the class.

7
Jan

01082019

Cycle 3, Week 5, Day 2 Warm-up:30 PVC Pass Thru’sthen3x10 Jumping Lunges10 Push-ups10 Sit-upsthen90 sec Twisted Cross Stretch (each side) Strength:Push Jerk 5×3 @ 85-90%...
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4
Jan

01052019

Cycle 3, Week 4, Day 5 Warm-up:90 sec Pigeon Stretch (ea. side)then10′ Alternating EMOM30 sec Row/Bike/Ski10 Wall Ballsthen1′ Standing Straddle Hold Strength:8′ EMOM Deadlift x...
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3
Jan

01042019

Cycle 3, Week 4, Day 4 Warm-up:90 Sec Banded Glute Activationthen3 x10/8 Cal Bike/Row/Ski10 Cosack Squats10 Box Jumpsthen90 sec Sumo Stretch Holdthen90 sec Frog Stretch...
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1
Jan

01022019

Cycle 3, Week 4, Day 3 Warm-up:45 PVC Pass Thru’s25 Supermansthen5 Rounds of Cindy Strength:Misfit Snatch Complex(Full Squat Snatch, OHS, Hang Squat Snatch, OHS)Every 90...
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30
Dec

12312018

Happy New Year’s Eve!! Warm-up:90 sec Lizard Stretch (ea. side)then50 Wall Balls (30/20)then2′ Frog Stretch Strength:Back Squat 3×5 @ 90% of 5 RM Met-Con:4 RFWT20...
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