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As some of you might have heard today we are completing “Karen” which is 150 wall balls for time!  This benchmark has been around since the beginning and will test your muscle endurance and your shear will to keep moving!  We are completing this workout as a test to see how well Xendurance works and to set a time in which we will come back and retest in 14 days. Karen in itself seems to be simple,  it only has one movement and the weight isn’t very much.   But for those who have truly pushed themselves in this workout you know that this can rate right up there with one of the toughest workouts around. If you are one who hasn’t completed Karen before don’t fear!  Below you will find 5 tips to help you get the most of each rep and complete Karen with a smile on your...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×4 Back Squat @75% Every 1:35   Welded 10 Minute AMRAP 6 Cleans @155/105 30 Double Unders 8 Pull Ups Rest 2 Minutes 3 Minute AMRAP Max Cals on Machine   Welded Lean   15 Minute AMRAP 12 Front Rack Lunges 95/65 18 Plank To Pushup 30 Double Unders   Mobility: Pre – Single Leg Flexion (Pg. 303) Post – T-Spine Smash on Lacrosse Ball or Foam Roller       SKILLS CLASS WORKOUT OH Lunges Pull Ups       MOBILITY CLASS Supple Leopard 2.0     LADIES NIGHT Skill: CORE WORK     Metcon: 2 Rounds 10 GHD Sit-ups/20 AbMat Sit-ups 15 Hollow Rocks 20 Dragon FlagsRead more

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 10 pushups, 15 air squats, 5 burpees, 2 lap run   Strength: 2 laps Farmer Carry HEAVY Super Set 4×8 Hammer Curl to Press  4×20 V-Ups 2 laps Farmer Carry HEAVY   Metcon:   Welded Partner WOD 100 Cal Bike Advanced “Isabel” OR “Grace” 20 Rounds of Cindy (Alternate)   Welded Lean Partner WOD 80 Cal Row 60 Cal Ski 60 Thrusters @95/65 100 Burpees   Mobility: Pre – OH Tissue Smash (pg. 255) Post – Partner Calf Smash With Roller       COMPETITORS CLASS WORKOUT BATTLE GROUNDS 2015!!Read more

GROUP CLASS WORKOUT   Warm Up: 25 air squats, 20 hollow rocks, 15 pushups, 10 burpees, 25 situps, 20 lunges, 15 PVC GM   Strength: 6×3 Back Squat @75% (Every 1:20) Lean: 6×8 Back Squat @40-55%   Metcon:   Welded 10-9-8-7-6-5-4-3-2-1 S2OH 95/65 20-18-16-14-12-10-8-6-4-2 Air squats Ab Mat Situps   Welded Lean 12-10-8-6-4-2 Front Rack Lunges 95/65 24-20-16-12-8-4 Med Ball Slams 20/16 Ab Mat Situps   Mobility: Pre – Anchored T-Spine (pg. 238) Post – Scap Smash With Single Lacrosse Ball       OPEN GYM 8am to 9am       SKILLS CLASS Gymnastics with Sabrina!       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 4 Minutes 40/20 Work/Rest on Machine Dynamic Warmup: Butt Kickers, High Knees, etc, ect.   Strength: 50 Push Ups 50 Goblet Squats 50 KB High Pulls 12 Minute Time Cap   Metcon:   Welded 20 Min AMRAP Partner A AMRAP “Cindy” Partner B 1 Round of DT Switch after partner completes one round of DT Score is total rounds of Cindy and DT   Welded Lean 20 Min AMRAP Partner A 200m Run Partner B AMRAP of: 15 Wall balls 20/14 10 Cal Bike 15 Hollow Rocks   Mobility: Pre – Banded Heel Cord (pg. 385) Post – Shoulder Rotator Smash and Floss (pg. 251)       COMPETITORS CLASS 6:30pm to 8:pm with coach JacobRead more