WARM UP Coach Stretch Hip Opener & T-Spine Rot. 3 RDS 6 Inch worm to Push Up 8 Air Squat 5 Scap Pull Ups + 5 Hollow Swings 100m Run Skill...

WARM UP Coach Stretch Shoulders/Lats, Hamstring 5 AMRAP 10 Box Step ups 8 R. KB Swings 6 Ring Rows 20s Bike/Row Skill / Strength 4x8 Bent...

WARM UP Coach Stretch Hips and Shoulders 3 RDS 4/arm DB Z-Press 8 Good Mornings 4/leg Single Leg Glute Bridge 8 PVC OHS 20 DUs / SUs...

Box Announcements: Holiday Schedule Monday Jan 18 in observance of MLK Day 6AM, 7:30AM, 9AM, 10:30AM ONLY WARM UP 5 AMRAP 10 Dead Bugs 8...

WARM UP Coach's Stretch Foam Roll Lats 3 RDS 8 Dead Bugs 4/side KB Rack rev lunge 10s Dead Hang + 5 Kip Swings 6 KB push Press 6 Hollow...

WARM UP Coach's Stretch Shoulder Mobility 5 AMRAP 8 PVC Overhead Squat 6 Box Step Ups 8 R. KB Swings 4 Alt. Sides Lateral Push Ups 100m...

WARM UP Coach Stretch 3 min Foam Roll 3 RDS 7 Sumo Stance Good Morning 5 Yoga Push Ups 4 Scap Pull-ups + 4 Hollow Swings 20 DU/30 SU...

WARM UP Coach Stretch Shoulder Mobility 5 AMRAP 8 PVC OH Squat 8 Bird Dogs 5L/R DB Push Press 5 Supinated Ring Row 30s Bike/Row Skill /...

WARM UP 3 Min Foam Roll + 3 Min Bike or Row then 400m Jog Skill / Strength Core Work (3 Rounds) 10 Alt. Floor Wipers 10 Raised Legs...

WARM UP Coach Stretch Squat Mob/Lat Stretches 2 RDS 4 Scap Pull Ups + 6 Kipping Swings 8 Air Squats 6 Yoga Push Ups 20 DUs / 30 SUs Skill...

WARM UP Coach Stretch Hamstring Stretch 3 RDS 8 Step Walking Toe Touch 6 Bird Dogs 6 Barbell Thruster 100m Run Skill / Strength 5 x 3...

WARM UP Coach Stretch Hip Opener / Squat Mobility Buy-in: 1:00 Bike/Row Then 2 RDS: 5L/R Arm DB Z Press (seated) 5 (3sec) Pause Prisoner...

WARM UP Coach Stretch Shoulder Mobility 5 AMRAP 6 Knees to Chest 4 L/R KB RDL 6 PVC OHS 20s DUs/SUs Skill / Strength 4 Sets 4 Snatch Grip...

WARM UP 3 RDS 8 Scap Ring Row 6 HRPU 4/side DB Upright Row 20s Row/Bike Skill / Strength 3 Sets 8 Glute Bridge SA DB Floor Press...

NEW YEAR's EVE! Good Riddance 2020 No Afternoon Classes today! 515a, 7:30a, 9am, 11:30a OPEN GYM: 10a - 3p Don't forget to Reserve Online...

Warm Up Coach's Stretch Hamstring Stretch 2 RDS 8 Tempo Good Morning (explosive coming up) 4 L/R KB Push Press 8 KB SDLHP 6 Windshield...

Holiday Hours NYE: No Afternoon Classes 5:15a, 7:30a, 9am, 11:30a Open Gym10a-3p New Year's Day : Closed WARM UP Coach's Stretch/Squat...

WARM UP 3 RDS 4 Burpee Broad Jump 8 Box Step Ups 4 per arm kneeling Filly Press 8 V-Ups Skill / Strength 3 Sets 6-8 per leg Lateral Step...

WARM UP Coach's Stretch 3 RDS 5 floor laying T2B 8 Sumo Stance Good Morning 5 Tempo Air Squat 8 KB Push Press (light) 100m Run Skill /...

WARM UP Coach's Stretch / mobility 3 RDS 4 L/R bodyweight split squat 10s Bar Hang + 6 Scap Pull Ups 20 Double Unders / Single Unders 20s...