*Format change moving forward for FF class Monday – push press + sprint WOD Tuesday – front squat + EMOM Wednesday – olympic lift (clean/CJ/snatch) + lifting EMOM/accessory Thursday – long/light cardio Friday – bench/upper + partner WOD 01/15/22 WOD Warmup: 10:00 dynamic + AMRAP: 10/7 calorie machine 10 AKS 5 pass thrus 10 reverse […]

211225 CLOSED 211224 Christmas WOD (7:30-9am class only) Warmup: 15:00 dynamic + AMRAP 10/7 calorie machine 3 hpc 3 front squat 3 stoh (build on this complex) 5 burpees 5 kip swings (build to pullups if doing kipping PU) 5 pass thrus 12 Days of Christmas WOD (w/partner perform each movement Igo/Ugo) 1 bear complex […]

211218 WOD Warmup: 8:00 dynamic + AMRAP: 10/7 calories 10 pass thrus 8/8 db push press 10 ring rows Conditioning: 40 EMOM 1 – 15/12 calorie C2 bike 2 – 15 db bench press 3 – 12 dbl kb front squats 4 – 15/12 calorie row 5 – 16 SL alt v-ups 6 – 10/7 […]

211211 WOD Warmup: 10:00 dynamic + AMRAP: 10/7 calories 10/10 banded lateral steps r/l 8/8 SA db HCJ 10 alt box step-ups 5 10 pass thrus Conditioning: 5 rounds (30:00) 25/18 calorie machine (any machine) 10/10 SA db CJ 40/25# 16 box jump overs 24/20″ 15 wall balls 20/14# to 10/9′ 10/7 pushups *time remaining […]

211204 WOD Warmup: 10:00 dynamic + AMRAP: 12/8 calories 10 RKS 50 singles 5 pass thrus 5 inch worms :20 passive hang + :10 active hang Conditioning: 5:00 AMRAP x 6 sets w/1:30 rest between (alt A/B/C) A) 15 db bench press 10 alt renegade rows 5 calorie AB or Echo B) 15 wall balls […]

211127 BURN Warmup: 8:00 machine 1:00 5 pass thrus 5 ring rows 5 pushups 10 squats Conditioning: every 5:00 x 8 w/1:00 rest between 1) 5 pullups 10/7 pushups 15 squats 2) 12/8 calorie C2 bike 10 db thrusters 35/25#s 8 db renegade rows 3) 10 dbl kb push press 8 TTB (sub situps) 6 […]

211120 Burn WOD Warmup: 6:00 dynamic + machine Conditioning: every 4:00 x 12 sets (alt A, B, C) A) 30 air squats 20 alt db snatches 35/25#s 15/10 hand release pushups 10 lateral burpees over db B) 30/20 calorie AB/Echo 20 situps 15 box jumps 24/20″ 10 AKS 53/35# C) Pick One (change each round) […]

211111 Burn WOD Warmup: 12 EMOM 1 – bike :45 2 – 75 singles 3 – 15 RKS 4 – 10 squats + 5 pushups Conditioning: 25:00 AMRAP 5 bb push press (start light, build each round) 12 alt db renegade rows 12 calorie AB 10 seated db strict press 20 ring rows (sets of […]

211106 Burn WOD Warmup: 10:00 AMRAP 15/10 calorie machine :30 arch hold 5 kb situps R + 5 kb situps L 100 singles 5 burpees to 6″ Conditioning: 30 AMRAP 1000/850m row 30 db bench (sets of 10) 2000/1800m C2 bike 30 kb alt pendlay rows (tough #) 800m run 15 strict pullups 600′ db […]

211030 Burn WOD Warmup: 8:00 AMRAP 12/9 calories 10/10 banded lateral steps 5 broad jumps 10 alt cossack squats 5 yoga pushups Conditioning: every 2:00 x 3 rounds 1 – 800/650m C2 bike 2 – 7 dball + burpee box over 48’/40″ 3 – 15/12 calorie AB 4 – 5 wall walks (sub 30 push-up […]