Working on Strength

by jess

Warm up: 3 Rounds 200 Meter Run 10 Walking Lunges 10 Sit ups 10 Mountain Climbers   WOD:Review Deadlfit 21-15-9 Deadlift/Push ups  

Fight Gone Bootcamp

by jess

Warm up: 400 Meter run or 500 Meter Row 20 Mountain Climbers 20 KB Swings   WOD: 3 Rounds:45 Seconds on 15 Seconds Rest with 1 minute rest in between each roundBox JumpSDHPBurpeesLungesPush Press After Party: Trigger Point/Foam Rolling/Stretching

Happy Monday

by jess

Warm up: 2 Rounds 20 Walking Lunges 20 Squats 40 Jump Ropes   WOD: Tabata Revolver Bootcamp Style: (we will rotate through these 4 movements doing 8 total rounds of each) Jumping Squats Push ups Ball Slams Wall Ball   … Continue reading →

by jess

As long as it's raining tonight we'll be outside so bring a sweatshirt in case it's chilly! Warm up:   WOD: 5 Rounds: 5 KB Swings 5 Jumping Squats 5 Burpees   Rest 2 Minutes Review Medicine Ball Cleans 15-12-9 … Continue reading →

Dress Warm

by jess

It is getting a little colder at night and we are going to continue to work outside as long as we can….   Warm up on your own when you arrive: 3 Rounds 10 Jumping Jacks 10 Mountain Climbers (each … Continue reading →

Brand New Week!

by jess

I hope everyone had a great weekend! Warm up: 800 Meter Run Joint Mobility WOD: 3 Rounds 25 Squats 25 Push ups 25 Sit ups 25 Box Jumps/Step-ups 25 Ball Slams   After Party:  Trigger Point

5 Rounds for Time!

by jess

Hope everyone had a good workout last night with Caleb! Warm up: 1K Row Joint Mobility WOD: 5 Rounds for time 200 Meter Run 10 Burpees 10 Wall Ball   After Party: Group Stretch