10.31.18. Renegade – 50:50

WARM UP (16 min) 1:00 – easy row + 1L active Spiderman + 25 banded chest press 1:00 – medium row + 1L active...

Read More

5.30.18. Murph

“MURPH” For Time 1 Mile Run 100 Pull-Ups 200 Pushups 300 Air Squats 1 Mile Run...

Read More

5.28.18 Memorial Day WOD

WARM UP (24 min) You Go I Go 5 – 2L banded high knees 5 – 2L banded sprints 5 – 2L banded back peddle ...

Read More

1.1.18. New Years WOD

Coaches Notes: Have everything set up before class starts. Determine where you want your stations prior to class startin...

Read More

12.22.17 12 Day’s of Christmas

Warm Up :30’s Go’s a. active spidermans             b. active sampson            c. cobra a. qua...

Read More