Warm up: Warmy+ 4×4 Squat Cleans + lap around the gym. Xfit WOD: For time, of; 100 Front Squats (95/65) 100 HRPU’s 10x 100M sprints (P1 down length of field, P2 follows once P1 crosses the line. Each completes 5 sprints 100 Sit Ups **rep count is for each partner to complete ***wear weighted vest […]

Warm up; Warmy+ Tabata, 3 rds of; Squats Push ups Split squats Bar hang Xfit WOD; For time: 1,200M run 4 laps around the field Then, 12 rounds for time of:6 knees-to-chest6 burpee box jump-overs Then, 80 goblet squats ♀20-inch box and a 35-lb kettlebell♂24-inch box and a 53-lb kettlebell Pull up work; 8,7,6,6,5

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