Mobility: Warm-up: 2x 250 rower 20 push-ups 15 Jane Fonda Hip Complex 5-10 Strict pull-ups Endurance: 2x 500m row rest 2 mins amrap 10mins 30 KB Swings 24 OH Plate Lunges (12/) 9 Burpees 2 Plate


Mobility: Warm-up: 2x 1 min jumprope 20 mb pullovers 200m run WOD: “United We Stand” 9x 11 step-ups 11 Push-ups 11 wallball shots 11 sandbag shoulders 50m Buddy Carry Thank you to all who came out and honored our fallen with us today.


Mobility: Warm-up: 250m row 6 cartwheels 10 Step-ups Endurance: 1x800m row WOD: “…a lot” 4x 12 burpees 20 goblet squat


Mobility: Skill: 4x 10 Kips 10 Alt. Rolling Pistols 20 sec Tuck WOD: amrap 20mins 10 cone sprints 10 sb get-ups 10 lateral box jumps up & over 10 Toes 2 bar


mobility: Warm-up: 200m run kb complex mb pullovers 200m run WOD 6x 100m sb run 25 kb swings 12 box jumps


Mobility: foam roll: Warm-up: 3x 3 Cartwheels 10 push-ups/parellete push-up/ring push-up 15 plate corkscrew(/side) 100m run WOD: 6x (10 min cut off) 6 Burpees 6 Pull-ups ½ suicides 3x (10 min cut off) 500m row 10 shoot thrus 10 Toes 2 Bar Often in life, we don’t stop to appreciate the little things. We are […]


“Mop Bucket & Soapy Water” Mobility: Warm-up: 3-5x 100m run 10 hour glass 4 C2B Pull-ups 12 MB Pull-overs 3x 30 Push-ups 15 Over & Back Box Jumps 30 Overhead Squats 15 Toes 2 Bar


Mobility: Warm-up: 5x 200 m sprint 10 Squat Jumps 7 Pull-ups (r1. strict, r2. chin up, r3. kip, r4 butterfly, r5. c2b) WOD: amrap 20mins 400m run 15 Front Squats 15 Ring Rows

What We All Need More Of

What do you envision when I use the word stamina?  Are you thinking about the ability to keep going for an extended period of time?  With the race season being well underway and the second leg of the triple crown last weekend we’re gonna chat about stamina.   Stamina has a lot to do with your body’s […]