Park WOD this Saturday at Kendrick Lake (9am only). WOD: 10-9-8-7-6-5-4-3-2-1 Chest 2 Bar Box Jumps, 24″/20″ Burpees Depending on class size we might have to run multiple heats on this one. Mobility: Spend 15-20 minutes on mobility drills. Examples: 1. Couch Stretch 2. Birthing Stretch 3. Pigeon Stretch 4. Foam Rolling 5. Band workRead more

STRENGTH WOD: Back Squat 10-10-10-10+ Working at 50%-60% Dead Lift 10-10-10-10+ Working at 50%-60% Weighted Lunge 10-10-10-10 (That’s 10 each leg) Ab-Mat Sit-up 3×50Read more

WOD: AMRAP 25min 15 Clean & Jerks, 95#(65#) 400m Run / 500m Row Ideally you will alternate the running and rowing between each round. However it may happen that you will run 2 rounds consecutively.Read more

WOD: 800m Run 10 Rounds 10 Pull-up 10 Push-up 800m Run Start the workout with 800m Run then do the ten rounds of the couplet then conclude the workout with an 800m run. Skill: Hand Stand Push-ups If you have HSPU’s down do 3 a minute for ten minutes, working on strict and kipping techniques. If you DO NOT have HSPU’s down, work on the one of the progressions (depending on your skill level) for ten minutes. 1. Shoulder taps 2. Head stand 3. Hand stand 4. Hand stand push-up w/matsRead more

HERO WOD: “Pheezy” 3 Rounds for time of: 5 Front Squats, 165#(115#) 18 Pull-ups 5 Dead Lifts, 225#(175#) 18 Toes 2 Bar 5 Push Jerks, 165#(115#) 18 Hand Release Push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.Read more