An early happy July 4th to everyone. Have fun and stay safe. The next post will be Monday, 7/8. Warm up: Warmy+ Take 5-6 minutes and warm up on today’s exercises. Xfit WOD: Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one […]

Happy July! Warm Up: Warmy+ 4×4 Push Press + 25 jumping jacks Xfit WOD: Station 1, 10 minute running clock of; 10 Front Squats (115/75) 10 Push Ups P1 goes, completes 10 squats then 10 push ups. P1 calls out 7 push ups to go and P2 starts their squats…continue until time expires. 1 minute […]

I’m out tomorrow. Warm Up: Warmy+ 4×4 Front Squats + 20 Jumping Jacks Xfit WOD: For time: With a running clock, perform 100 Curtis P’s as fast as possible. Complete each complex unbroken, without letting go of the bar. Rest as needed between each complex. Pull-up work: 5×8

Warm Up: Warmy+ 3 rds., 5 reps of; KB swings Push-ups KB squats K2E Xfit WOD: For time (partner WOD): 150 Wall Balls (20/14) 150 HRPU’s 150 KB Swings (53/35) 150 Power Cleans (75/65) **while wearing a weighted vest. If you don’t have a vest, add 10 reps to each exercise. Pull up work; 5×8

Warm Up: Warmy+ 4×5 Power Cleans + 20 Jumping Jacks Xfit WOD: Pull up work: 12,10,8,6,4