WARM UP Coach’s Stretch Squat Mobility 5 AMRAP 6 Seated Z Press 8 Bird Dogs 6 Cossack Squat 4 scap pull ups + 4 Knees to chest S/S...

Box Announcements: Attention AETNA members! You can now use the check-in kiosk at the front desk to sign-in! No more papers! If there...

Box Announcements: 1. The Biggest Loser Challenge is coming to an end next week! If you signed up and bought in, don't forget the final...

WARM UP Coach Stretch: Hamstring Stretch / Chest & Shoulder mobility 2 RDS 6 Barbell Kang Squat 6 Scapular Pull Up + 3 Kipping Pulls Ups...

WARM UP Coach Stretch: Hip Openner / T-Spine Rotations 2 RDS 6 cal Bike/Row 6 Bird Dogs 6 Pause Air Squats 6 Sumo Inch worm Push Ups S/S...

WARM UP 2 RDS 10 Hip Hinge 5 L/R DB Shoulder Press 10 Air Squat 10 Alt. V-Ups 100m Run S/S Push - Pull Work 3 Sets 5 Push Press 5 Barbell...

WARM UP Coach Stretch Shoulder & Chest Mobility 2 RDS 6 PVC OHS 8 Ring rows 6 Burpee Broad Jump 8 Snatch Grip BTN Shoulder Press S/S...

WARM UP Coach Stretch Wrist and Hip Mobility 2 RDS 100m run 8 Alt Box Step Up 6 Alt T2B 8 Air Squat 6 Front Plate Raise S/S 3 Sets 6 per...

Today we honor and thank all those who have served our country in times of war or peace. To commemorate this day, join us for the HERO...

WARM UP 6 AMRAP 30s Bike/ Row 4 L/R Upright Row 8 Med Ball Clean 6 Push Up with alt Toe Tap 8 Power Jacks S/S Clean Technique - Complex 6...

WARM UP 3 ROUNDS 10 Plank Shoulder Taps 8 Lateral Box Step Overs 5 L/R DB Shoulder Press 100m Run S/S 5x6 Tempo Front Squat 3-1-0-1...

WARM UP Pull-Up Warm Up then 2 RDS: 100m Run 3 PVC OHS + 3 PVC Snatch Balance 6 Hollow Rocks 6 Alt. Dead Bugs 4 Cobra Burpees S/S...

WARM UP 3 RDS 30s DU/SU 6 Sumo inch worm to push up 2 wall walks + 10s wall facing HS hold 8 air squat 8 Straight Leg KB Deadlifts S/S in...

WARM UP Overhead Squat/Shoulder Mobility 3 ROUNDS 6 PVC snatch balance 5 kip swing + 3 pull up 6 bird dogs 3 Burpee Broad Jump 100m Run...

WARM UP 5 AMRAP 30s Bike or Row 10 Hollow Rocks 8 Med Ball Clean 6 SA DB Z-Press (seatetd) S/S 4x8 Supinated Barbell Row *movement demo...

WARM UP 3 RDS 100m Run 5L/R KB RDL 5 L/R SA Cuban Press *movement demo https://youtu.be/XsV_KH5Xrng 3 strict T2B S/S 5x1 2 Push Press +...

WARM UP 3 Rounds 10 Hollow Rocks 5 Kang Squat 10 Prisoner Air Squat 5 cobra Burpee S/S TABATA Alt V-Ups SA KB Hollow Flutter...

2 Rounds 100m Run 8 Alt. Cossack Squat 5 L/R DB upright row 8 Hollow Rocks 6 Scorpion Stretch S/S 5x7 Weighted or Parallette Push-ups...

WARM UP 1 Round Burgener Clean warm-up 5 AMRAP 5 Reverse Barbell curl 5 Barbell Strict Press 10s Dead Hang + 5 Hollow/Arch Swings 100m...

WARM UP 1 Round Burgener SNATCH Warm-Up Then: 3 RDS 8 Narrow stance Air Squat 5 BtN Strict Press w/ empty barbell 5 Barbell Good Mornings...