Monday A)Row 250 while partner planks (Both partners go twice on each) B)5 Jefferson Curls 5e spider stretch C)Mobility: 2 min - Lay on...

Monday Wod 12-9-6-3 Clusters 155/105 24-18-12-6 Ball slams 30/20 Bootcamp/Monday B) 21-15-9 Back squats 60% of 1rm Hr push ups C) 50 ball...

Monday A)3 RDS12 situps with plate overhead 6 walking plank (foream to hand transition) 6 rolls from hollow hold into superman and back...

Monday Back squat 8-8-8-8 Wod 2x 30 back squats 135/95 30 barf-facing burpees Bootcamp/Monday Amrap 20 5 push ups 10 sit ups 15 squats...

Monday A)3-4x NFT 5pull ups 10 push ups 15 squats B)shoot a basketball/shoot a wall ball into tires if hoop is not available. Run/row100m...

Bootcamp/Monday Run 1 mile* then, AMRAP (until 15 minute mark) - 10 pull-ups - 15 SDHP - 60 double unders *record your mile time in the...

Monday/Labor Day 9am crossfit & Bootcamp 9am Crosfit Kids will be ran separate/outside except for warm up. Warm up with both adults...

Monday 4:30 plank B)Bulgarian Split Squats 5-5-5-5-5 e/leg C)wod for time 3x 15 hr push-ups 30 kb swings 70/53 Bootcamp/Monday 5x 10 push...

Monday A) Plank 3:20 -front rack mobility. B)4x not for time -Agility ladder once thru -5 air squats with 3sec hold -5 jumping squats -5...

Monday OverHead Squat 1-1-1-1-1 B)”Nancy” 5x 400m run 15 over head squats 95/65 Bootcamp/Monday 2 rounds 50m lunge (plate Over Head...

Monday A) 3RDS NFT (use KB) 3e Windmill 5e Press/Push Press 10 Goblet Squat B) 3RDS NFT (use KB) 10 KBS 5e Single Leg RDL 5e Bent Over...

Monday. B)E2MOM x6 5strict Presses C)300m walking lunges for time. (Bring your knee sleeves) Tuesday B)EMOM 10 3 hang power cleans...

Monday B)Work up to a heavy clean and jerk. C)5x 5 clean n jerks 155/105, 105/75 10 chest to bar Tuesday B)Front squats 4-4-4-4-4 C)Front...

Monday B)over head squat Build to a heavy set of 3. C)amrap 12 2 power snatches 115/80, 75/55 4 4 over head squats 12/9 cal row Tuesday...

Monday B)”boulders for shoulders” T-spine extensions on foam roller T-spine extensions over p-nut Baby sharks Xiapeng  shoulder rotations...

Monday B) Build to a heavy deadlift C)amrap 12 6 single arm db push press (e/arm) 50/35 9 deadlifts 225/155 30 double unders (60 singles)...

Monday B)Back squat 10-7-5-3-3-3-3-3 C)”Asma’s Bday wod” 5x 200m single arm farmer carry61/44 28 med ball sit ups 20/14 Tuesday Split...

Monday 5x. Not for time. 12 back squats 12 (total) kb step ups 40 banded good mornings 30 sit ups Prowler push 4x Tuesday Mobilize pre,...

Monday B) Bench press 8-8-8-8-8 C)”Andy’s Bday wod” AMRAP18 200m run 16/12 cal row 15 sit ups 6  DB (Single arm each arm) clean n jerks....

Monday Back squats 4-4-4-4-4 Farmer carries 5xdonut shop n back (ahap) C) Jose’s Bday wod 1100m run (dead end and back) 34...