WOD

2 sets30 seconds eachSide Plank per sideLateral Band WalksLateral Monster WalksBanded SquatsReverse Lunges Kendra Demo Movements 3 setsDouble DB or KB Front Squats 6 @... Read More

PVC Pass ThroughsBurgener Warm UP Kendra Demo Video Shoulder CircuitTYWL1 Arm DB Row 8/8Curl to Press 8/8Plank Shoulder Taps x20 OT2M for 18MS1: 8 DB... Read More

2 sets30 Seconds of Jumping Jacks30 Seconds of Squat Jumps @ 21X1 Tempo60 Seconds of Pigeon Alternating60 Seconds of Downward Dog30 Seconds of Single Leg... Read More

“You are Freaking Out ….Man!”Teams of 2 (1:1)5 Rounds Each For Time21 V-Ups15 Snatches 70/50lbs Alt DB or 95/65lbs Barbell or American KB Swings9 Box... Read More

Saturday“Bradyn” 5 Rounds 99 Jump ropes 5 Burpees 21 Thrusters Cash out with 1 Mile Run *On June 29th we lost a special young man. ... Read More

Warm Up2 sets60 seconds of Bike/Row/Run10 Right Side Bird Dogs60 seconds of Push Up Hold10 Left Side Bird Dogs60 seconds of Farmer’s Carry OR Overhead... Read More

Warm Up3 sets  10 Warrior Squats15 Band Good Mornings5 Walkouts to push up20 Smurf Jacks “Bite it Rook!”OT90s for 18 Minutes (3 sets)10 Double KB... Read More

2 sets60 seconds of jumping jacks /Row/Bike/Jog60 seconds Handstand Hold60 Seconds Alternating Lunges30 seconds Lateral Lunges30 seconds per side Inverted Toe Touch60 seconds baby bear... Read More