WARM UP 2:00 Easy Jog or Machine Choice Then Into… 2 ROUNDS 10 Burpees 10 Alternating Leg Swings (each) 10 Scap Pull-Ups 5 Kip Swings Then Into… 1-2 ROUNDS (w/ […]

WARM UP 1:30 Cardio Choice AMRAP x 5 MIN 10 Banded Pull-Aparts 10 Banded Pass Throughs 10 Alt. Elbow Punches 10 Empty Barbell Press Then Into… 1-2 ROUNDS 5 Lateral […]

WARM UP 2:00 Easy Jog Then Into.. 2 ROUNDS 10 Leg Swings (each) 10 Ankle Rolls L/R (each) 10 Walking Lunge Steps 10 Reverse Lunges 5 Sit Ups Then Into… […]

WARM UP 2:00 Cardio Choice Then Into… 2 SETS 10 PVC Pass Throughs 10 PVC Around the Worlds (each) 10 Air Squats 3 Inchworms Then Into… 1-2 SETS (PVC or […]

WARM UP 2:00 Bike or Row Then Into… 2 ROUNDS 5 Scap Pull Ups 5 Kip Swings 10 Band Pull Aparts 5 Push-Ups 10 Alternating Shoulder Taps Then Into… 2 […]

WARM UP 2:00 Bike Then Into… AMRAP x 5 MIN 10 PVC Pass Throughs 10 Scap Push Ups 10 Plank Shoulder Taps 10 Sit Ups 25ft Bear Crawl STRENGTH/SKILL EVERY […]

WARM UP 1:30 Cardio Choice Then Into… 2 SETS 10 Air Squats 10 Hollow Rocks 10 Glute Bridges 10 Box Jump Step Ups 10 Barbell Good Mornings Then Into… 1 […]

Warm Up 2:00 Easy Run or Machine Then 2 Rounds 20m High Knees 20m Butt Kicks 20m High Skips 10 Air Squats 10 PVC Pass-Throughs 10 PVC Overhead Squats Then […]

CFP: Please join us for our annual “Robert Rosas” WOD In memory of Border Patrol Agent Robert W. Rosas. Rosas For Time 2.55 Mile Run 51 Push-Ups 51 Sit-Ups 51 […]

Warm Up 7:00 Flow 0:00–2:00 Jump Rope 2:00–5:00 2 Rounds 10 Hollow Rocks 10 Shoulder Taps 10 Box Step Overs 5:00–7:00 2 Rounds 5 Kip Swings 5 Pike Push Ups […]