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GROUP CLASS WORKOUT   Warm Up: 6 Min AMRAP 20 DU (40 Singles), 8 Goblet Squats, 10 V-ups   Strength: Find 1RM Front Squat 15 MIn Time Cap Foundational: 6×3 Front Squat   Metcon: Dynamic 13 Min Time Cap 4 Rounds 10 Thrusters 95/65 10 T2B Finish with 75 Double Unders   Foundational 13 Min Time Cap 4 Rounds 10 DB Thrusters 12 K2E/ V-ups Finish with 150 Singles   Mobility: Pre -Front Rack (pg. 260) Banded Hip Ext. (pg.329) Post – Couch Mobilization (pg. 331)       OLYMPIC LIFTING CLASS   Strength:  Hang Power Clean Snatch High Pull   Accessory Push Jerk Bench Press Reverse Hyper       COMPETITORS CLASS WORKOUT   CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 4 Rounds 30/30 goblet squats/situps 10 burpees, 20 lunges   Strength: 12×1 Front Squat @85% (Every 50 seconds)   Metcon: Dynamic 4 RFT 4 Power Cleans @135/95 4 Front Squats @135/95 4 S2OH @135/95 10 Lateral Burpees   Foundational 4 RFT 8 Kb Swings 53/35 8 Goblet Squats 53/35 8 Dumbbell Push Press 10 Burpees   Mobility: Pre – Super Front Rack Post – Hamstring Smash on Lacrosse ball       ENDURANCE CLASS WORKOUT Metcon: Row Ladder All out effort of: 1 min on, 1 min recovery 1 min on, 50 second recovery 1 min on, 40 second recovery 1 min on, 30 second recovery 1 min on, 20 second recovery 1 min on, 10 second recovery After you get to the bottom of the ladder you will then ascend back up.   Core: The Derek Special       SKILLS CLASS  Breaking...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Back Squat (14 Minutes) 4 @75%, 3 @80%, 2×2 @85%, 8 @70%   Metcon: Dynamic Repeat WOD 9/9/14 12 Min AMRAP 15 DU 8 Box Jumps 24/20 5 Thrusters 95/65   Foundational 12 Min AMRAP 30 Singles 8 Step Ups 5 DB Thrusters   Mobility: Pre – Banded Hip Extension (pg. 329) Post – Hamstring Stretch With Bands On Your Back       ENDURANCE CLASS WORKOUT Warm-up: 30/30 bike for 5 minutes 3 Rounds 10 air squats 10 v-ups 10 burpees Endurance WOD 1 Mile Run Then 3 Rounds 10 Back Squats @50% 200m Run 20 KBS 200m Run       SKILLS CLASS  15.5 Release and Breakdown       MOBILITY CLASS 15.5  Breakdown mobility style!!       LADIES CLASS WORKOUT Warm-Up: With Coach Kris “The Matt Chan Warm-Up”   Skill: Ring Dips   WOD: 12 Min...Read more

GROUP CLASS WORKOUT   Warm Up: 3 min Machine, Get Warm! 20 scorpions, 10 stretch lunges, 15 burpees, 20 stretch lunges, 20 scorpions   Strength: 40 Banded Good Mornings 40 Hollow Rocks 50 Russian Twists each side 50 Lunges Total w/ KB   Welded Partner Mash For Time: “Grace” 30 Clean and Jerks 135/95 “Fran” 21-15-9 Thrusters 95/65 Pullups “Grace” 30 Clean and Jerks 135/95   Welded Lean Partner Mash For Time: “Angie” 100 Pullups 100 Pushups 100 AbMat Situps 100 Air Squats “Karen” 150 Wall Balls 20/14   Mobility: Pre – Couch Super Stretch (331) Post – Super friend calf smash!       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up:  1 min plank, 20 lunges 20 hollow rocks, 15 goblet squats 20 situps, 15 kb swings   Strength: Front Squat 4×2 @ 80%, 1×6 @75% Lean: Front Squat 4×6 @45% Every 1:20   Metcon: Welded 14 Min AMRAP Buy in: 50 Burpees 10 S2OH 95/65 10 Box Jumps 24/20 10 Front Squats 95/65   Welded Lean 14 Min AMRAP Buy in: 40 Cal Bike 10 Front Rack Lunges 96/65 10 Burpees 10 Kb Swings 53/35   Mobility: Pre – Hip & External Rotation (pg. 307) Post – OH Tissue Smash (pg. 255)       OPEN GYM 8am to 9am Endurance WOD available       SKILLS CLASS WORKOUT KB Snatches GHD/GHR 2 min bike test       COMPETITORS CLASS WORKOUT CLICK HERE  Read more