WARM-UP 1-2 MOBILITY ROUNDS 5 Inchworms w/ Push Up 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Glute Bridge Raises 10 Bird Dogs Into… 3 ROUNDS 8 Push Ups […]

WARM-UP 1 ROUND 10 Hops 10/10 Single Leg Hops 10 Jumping Jacks 10 Alt. Childs Pose Lat Stretch 10/10 Adductor Rocks 10 Alt. Cossack Squats 10 Air Squats 2 ROUNDS […]

Closed for national day of mourning for President Jimmy Carter

WARM-UP ROWING SPECIFIC WARM-UP EMOM × 4 MINUTES :40 Upper Body Only :40 Legs Only :40 Half Slide 1:00 Full Stroke GYMNASTICS WARM-UP 3 Rounds 10 Hollow Rocks 10 Alt. […]

Warm Up Movement Prep/Activation: 8:00 AMRAP 10 Banded Pass Throughs 4 Empty Bar Snatch Grip Deadlifts 4 Empty Bar Hang Muscle Snatches 4 Empty Bar Power Snatches (light) 1 Wall […]

WARM-UP 2 ROUNDS 5 Cat/Cows 5/5 Staggered Stance Good Mornings 10 Scap Push-Ups 10 Alt. 90-90 Hip Rotations Into… 2 ROUNDS 5 Jefferson Curls 5/5 Staggered Stance Deadlifts 10 Knee […]

WARM-UP AMRAP x 8 MINUTES* 100m Run 6 Inch Worms 20 Alt. Line Hops 6 Barbell Strict Press *Athletes should increase their pace every round. STRENGTH (ALL) ON A 12:00 […]

WARM-UP MOBILITY ROUND 12 Toe Touch Jumping Jacks 12 Alt Plank to Pike Toe Taps 12 Alt Groiner W/ Twist 12 Good Mornings 12 Alt Scorpion Twists Into… 2-3 ROUNDS […]

WARM-UP LINE DRILLS 25′ Alt. Knee Hugs 25′ Alt. Quad Stretch 25′ Hamstring Scoops 25′ Toy Soldier 25′ Toe Walk 25′ Heel Walk 25′ High Knees 25′ Butt Kickers 200m […]

Closed for the holiday.