Let’s start off with some skill work today, we’ll pair that with calorie row / bike to start our engines and work under a fatigued state. Two quick met-cons today, with a 2 minute rest between. Basic moves here, so head down and go, keep moving and go for max reps on both WODs. Alternating EMOM x 8 A. 15/10 Cal row or bike B. ME HSPU x:40 or HSPU Progression   AMRAP in 6 minutes of 21 Kettlebell Swings (55/35) 21 Air Squats 21 Push-ups rest 2 minutes AMRAP in 4 minutes 21 Goble Squats (55/35) 21 Sit-upsRead more

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Take the first 8-10 minutes to build up in weight to a moderate (65-75% 1RM) load for CJ / Front Squat. You’ll be completing 6 rounds for time today, so work with a coach to verify what weight is right for you as this is a high volume workout. The weight needs to be heavy enough for you to not go unbroken on all of the weightliftng. This workout will have a cap of 20 minutes. Once everyone is done, and bars are put away, take a few minutes to recover then knock out 100 double unders for time, scale as needed, or go AMRAP in 3 minutes. Conditioning 6 Rounds for Time 2 Clean and Jerks 205/135 3 Front Squats (same bar) 6 Burpee Box Jump Overs (24/20) Rest 5 About minutes then, for time 100 Double UndersRead more

Strength Bench Press 3,3,3,3,3 Conditioning AMRAP in 11 minutes (by 3s) 3 Wall Balls (20/14) 3 Push-ups 3 Pull-ups 6,6,6 9,9,9, 12,12,12 etc….. Cash Out  Your choice Tabata, Cal Row / Cal Bike or sit-upsRead more

Happy Birthday Thermal !! Let’s tackle a fun house WOD with an Open feel today. Scale power cleans to a weight that you can hit quick single on. After the WOD find one of our new toys and take on the interval challenge “10/20” -it’s fun!! Conditioning Thermal Anniversary WOD AMRAP in 14 minutes 12 Power Cleans (135/95) 9 Bar facing bupees 12 Toes to Bar 1 Rope Climb Cash Out Complete the 10/20 Airdyne Interval for CaloriesRead more