Warm Up:
10 jumping jacks, 10 mountain climbers, 2 forward rolls, broad jumps, speed ladder, 2 broad jumps, basic dot drill x 10,
100-meter run

Skill Focus:
Toes to Bar

WOD:

Warm up:  400 m run; 2x 10 wall balls, 10 alt 1 leg dl's, 10 ring rows

Mobility:  10 pass thrus, 10 windmills; front rack/wrist

WOD:
Teams of 2-3

Complete 4 rounds:

Warm up: 400 m run; 10 pvc pass thrus, windmills, oh walking lunges; 10 kb swings, 25 mb wall passes, 10 mb crossover push ups, 10 sit ups

Skill Focus: Bench Press
Warm up and build to working weight. . .

Bench press 3 x 5 @80% 5 RM

Warm up:  300 m row, 10 pass thrus, 10 windmills; 2x 10 light front squats, 10 rdl's, 10 back ext, 5 pull ups, 5 half burpees

Skill Focus: Front Squat or Overhead Squat (adv do ohs)
Warm up and build to a. . .

3 RM FS or OHS

Warm Up:  400 m run, 10 pass thrus, 10 windmills; 2x
5 squats
15 yard crab crawl
10 yard log rolls
5 squats
15 yard backwards run
10 yard broad jumps

Skill Focus:
Thruster/Pull Up Progression

Warm up: 400 m run, 10 pass thrus, 10 windmills; 2x 10 lunges, 10 mb good mornings, 5 push jerks, 5 jumping pull ups (fron the ground)

Skill Focus: Push Jerk* or Bar Muscle Up** (choose one)
*add weight as necessary, **develop competency in multiple reps

Warm up:  turf running drills (coach led); 2 x 10 ball slams, ball shrugs, ball cleans

Mobility:  glutes / lower back

Skill Focus: Clean Pull
Warm up and build to working weight. . .

Levels 2 & 3

Warm up: 300 m row, 10 pass thrus, 10 windmills; 2x 10 du's or attempts, 10 squats, 5 db press,  5 pull ups

Mobility:  glutes/hips

Skill Focus: Back Squat
Warm up and build to working weight. . .

Back squat Levels 2 & 3

We kicked off the start of many parties to come in the new box with our Member Appreciation party Friday night.  Our stellar and amazing members have given 110% of their help, support and patience during our recent move and buildout!  We could not have done it wi

Levels 2 & 3
Sprint 50 m
10 tire flips ahap
sprint 50 m
15 sit ups 20#/15# (
w/ a partner @ a 1:1
10 rds ea for time

Level 1
Sprint 50 m
10 tire flips
Sprint 50 m
15 sit ups