WOD - Fri, Jan 20Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set:1:00 row (conversation pace)10 alternating spiderman stretch10 alternating plank reach throughs:30 downward dog stretch1 set:1:00 row (moderate…

WOD - Thu, Jan 19Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set:10 over-the-fence10 under-the-fence20 walking lunges10 inchworms + 1 push-up/rep10 alternating spiderman stretches20 alternating hip taps10 jumping lunges10…

WOD - Wed, Jan 18Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set::30 single-unders:30 walking lunge:30 alternating plank shoulder taps:30 hang from bar contracted1 set::30 single-single-double-unders:30 walking lunges:30 alternating…

WOD - Tue, Jan 17There will NOT be a 715pm Class on Tuesday Janaury 17th. Plan accordingly.Warm-upHEAVY STRENGTH DAY2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.wrist, front rack5 AMRAP…

WOD - Mon, Jan 16There will NOT be a 715pm Class on Tuesday Janaury 17th. Plan accordingly.Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation calve anklesFocus on a single…

WOD - Sun, Jan 15Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches choice 230115 WOD (Time)RX20-18-16-14-12-10Cals Row or BikeAlt DB snatch 35/50Hand release push upSingle arm DB OH reverse lunge…

WOD - Sat, Jan 14Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationPARTNER UP FOR WODPARTNER ROWLING WARM-UPTeams of two: Athletes alternate work and rest.On a 5:00 Clock:Teams who complete…

WOD - Fri, Jan 13Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activationfront rack opener1 set:10 alternating Samson stretches5 push-ups to down dog10 alternating Cossack squats5 push-ups to down dog20…