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The Board The WOD Both partners will start upstairs.  Athlete one will row 500 meters, get off the machine, clean it, then head downstairs.  Athlete 2 will then get on the rower and row 500m When A1 gets downstairs, they can jump right into the 6 rounds.  They don’t have to wait for A2 to...
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The Board The Mobility 4 Point Wrist Barbell Quad Roll Warm-Up We will go over all movements of the strength as a class so you are familiar with them before the strength begins. The Strength KEY WORDS High Hang means you only go down your leg 1/4 of the way. This position is important because...
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Free Trial Thursday  Offered at 12:00, 4:30, 5:40 & 6:50pm. Advanced notice required. Covid Protocol: How/When to Enter & Mask Usage VIEW VIDEO  What to Bring? A mask, a clean pair of shoes to change into at the door, a full water bottle The Board Free Trial folks, please take a look at the videos below....
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The Board The Mobility Banded Hip Opener 3 Pt Hip Opener Station #1 5 sets, 5 reps on a 2:00 Loop Back Squats Record your heaviest set of 5 Station #2 As Many Rounds/Reps as Possible in 9 minutes Front Squats, Ab Mat Sit-Ups & Bar Hops You will perform a clean to get the...
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Please Note: The Month of March our Run Group will be independent runs. We will be taking it easy on the runs through the Open and will be back to our regularly scheduled program the first week of April! Rx Per Fit 45 min 40 min 30 min Easy Easy Run/ Walk Warm up –...
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The Board The Warm-Up The Strength Use the first few sets as a continuation of your warm-up. Think about squeezing those hamstrings and glutes as you drive your feet into the ground. Pull those shoulder blades together and keep that back flat throughout the lift. After each set, perform 8 reverse lunges before resting. The...
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The Board The Warm-Up One warm-up depending on your start station Station #1 Your first set of 10 & 6 should be considered an addition to your warm-up You will manage your rest time, but aim for a 1:30 loop Use men’s bar if able, No collars.  Station #2 Rxers will work as fast as...
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Important This WOD is meant to be, and WILL BE a challenge for the majority of us.  Many are asking what level they should do because they can’t do pull-ups/toes to bar/bar muscle-ups etc.  Realize there are many people in your same shoes.  Pick whatever level you want and expect to come to a stopping...
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The Board 9 minutes in each station – 4 minutes to transition to the next.  You will do only one warm-up depending on what your start station is. The Mobility Lying T-Spine 3 Pt. Hip Opener Box Hip Opener The Warm-Up Air Sumo Deadlift High Pulls Bentover Flys Torso Rotations Station #1 You will alternate...
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Free Trial Thursday  Offered at 12:00, 4:30, 5:40 & 6:50pm. Advanced notice required. Covid Protocol: How/When to Enter & Mask Usage VIEW VIDEO  What to Bring? A mask, a clean pair of shoes to change into at the door, a full water bottle The Board Free Trial folks, please take a look at the videos below....
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The Board One big chipper! This WOD starts with a row and ends with a run. Your movements are all straight forward, just force yourself to stay moving and pluck away down the list. Please pick the right number of Double Unders that makes sense for you.  Embrace the time to work on them, and...
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The Board The Mobility 90/90 Stretch The Warm-Up The Strength 10 Touch and Go Deadlifts. You are aiming for a weight that you can maintain a touch and go, and perform all reps in 0:15 or less Deadlifts Active Rest: Scorpions The WOD As Many Rounds as Possible in 15 minutes of Deadlifts, Air Squats,...
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