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 […]

PUENTES For Time -7 Wall Walks -503m Run with Partner* -21 Burpee box Step-ups with Partner* -503m Run with Partner* -20 Kettlebell Swings -503m Run with Partner* -15 Over head […]

Warm Up 1:30 Cardio Choice Then Into… 2 SETS 8 PVC Pass Throughs 8 Ring Rows 8 Empty Bar Romanian Deadlifts 8 Empty Bar Hang Muscle Cleans 16 Alt. Elbow […]

Warm Up 7:00 Flow 0:00–2:00 Easy Row or Bike 2:00–5:00 2 Rounds 10 PVC Pass Throughs 10 PVC Muscle Snatches 10 Air Squats 5 Inchworms + Push Up 5:00–10:00 3 […]

Warm Up 10:00 Flow 0:00–2:00 Easy Jog 2:00–5:00 2 Rounds 10 Leg Swings (each) 10 Walking Lunges 25ft Butt Kicks 25ft High Knees 5:00–10:00 3 Rounds 30 Single Unders 100m […]

Warm Up 9:00 Flow 0:00–2:00 Easy Row 2:00–5:00 2 Rounds 10 Deadbugs 5 Inchworms 5 Dynamic Squat Stretches 5 PVC Front Rack Lunges 5:00–9:00 3 Rounds 3 Empty Bar Muscle […]

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 […]

Warm Up 8:00 Flow 0:00–2:00 Easy Air Bike 2:00–5:00 2 Rounds 5 Dynamic Squat Stretches 10 Glute Bridges 10 Alternating V-Ups 5:00–8:00 2 Rounds 5 PVC Box Squats (Strength height) […]