WARM UP Coach Stretch Hamstrings / Hip Flexors 3 RDS 100m Run 5 Barbell Good Morning 5 Supinated grip Barbell Press 5 MedBall Cleans...

WARM UP Coach Stretch Chest & Shoulders 3 RDS 20 DUs/SUs 4 Scap Pull Ups + 4 Hollow Swings 6 Bird Dog 6 Alt. Cossack Squat Skill /...

HOLIDAY - Fourth of July (observed) 6AM ~ 7:30 AM ~ 9AM only No Summer Youth Camp - will resume Wednesday July 7th. HERO WOD "JACK" Army...

WARM UP Coach Stretch Shoulders / Hips / T-Spine Squat Mob. Dynamic Drills Skipping High Knees Vertical Jump to Broad Jump Zombie Kicks...

WARM UP Coach Stretch Hips and Hamstring 3 RDS 4 Scorpions 5 Med Ball Clean 4 L/R seated KB press 5 Ring Pull-Ups or Ring Rows Skill /...

WARM UP Coach Stretch Hamstring Stretch 3 RDS 100m Run 5 Kang Squat 5 Yoga Push Up 6 R. KB Swing Skill / Strength 5x5 Tempo Back Squat...

WARM UP Coach Stretch Lat Stretch 3 RDS 20s Bike / Row 10s Supinated Bar Hold + 3 Chin Ups 5 L/R DB Strict Press 6 Ring Rows Skill /...

WARM UP Coach Stretch T-Spine / Squat Mob. 3:00 Min DU practice then: 3 RDS 5 PVC OHS 5 Diamond Push-ups 6 Alt. Bird Dogs 6 Alt. V-Ups...

WARM UP Coach Stretch Ankle/Wrist Mob 3 RDS 7 Prisoner Air Squats 6 Bird Dogs 5 Barbell Presses 4 Broad Jumps Skill / Strength Gymnastic...

WARM UP Coach Stretch Lats and Shoulders 3 RDS 4 Barbell Kang Squat 5 Supermans 6 Scap Push Ups 10s Supinated Bar Hang 20 DUs/SUs Skill /...

WARM UP Coach Stretch Hips and Hamstrings 3 RDS 4 Burpee Broad Jumps 6 Bird Dogs 5 PVC OHS 100m Run Skill / Strength 5 Sets 5 Barbell...

WARM UP Coach Stretch Hamstring Stretch 3 RDS 4 L/R Single leg Box Squat 5 Sumo Stance good Morning 5 yoga push-up 20s Bike/Row Skill /...

WARM UP Coach Stretch Shoulder Mob. 3 RFQ 5 Sotts press 6 Hollow rocks 5 Supermans 6 Alt scorpions Skill / Strength 5 sets 5...

WARM UP Coach Stretch T-Spine Rot. 3 RDS 6 Scap Push ups 6 Shoulder Taps 5 Med Ball Cleans 100m Run Skill / Strength Gymnastic Skill...

WARM UP Coach Stretch T-Spine Rot. 3 RDS 5 Yoga Push-Up 4 Glute Bridge Walk Out 6 Bird Dogs 4 Vertical Jump to Broad Jump Skill /...

WARM UP Coach Stretch Shoulder Mob 5 AMRAP 30 Toe Taps on Plate 8 Box Step-Ups 7 Wide Stance Stiff-Leg KB Deadlift 6 Alt. Cossack Squat 7...

WARM UP Coach Stretch Shoulder/ Lat Mob. 2:00 Min Double Under practice then- 3 RDS 5 PVC Overhead Squat 4 L/R Single Arm R. KB Swings 4...

WARM UP Coach Stretch Hips and Hamstrings 3 RDS 5 Box Step-Ups 5 Air Squats 6 Dead Bugs 6 Hollow Rocks Skill / Strength 8-6-5-5-3-2 Bench...

WARM UP Coach Stretch T-Spine Rot. 3 RDS 5 Med Ball Cleans 4 Burpee Broad Jumps 5 Hollow Swings 100m Run Skill / Strength Gymnastics...

WARM UP Coach Stretch Squat Mobility 3 RDS 5 PVC OHS 6 Ring Rows 5 Pike Push Ups 6 Alt. V-Ups Skill / Strength Within 10 Mins: Find 3RM...