Warm-up 400 M RUN / 500 M ROW 10 MINS SLIPS SCALES (:30 MIN IN EACH POSITION) L-SIT (ACCUMULATE 2 MINS OF L-SITS) INVERSIONS...

Warm-up (00:00 - 00:20) 200M RUN 20 PASS THROUGHS 20 AROUND THE WORLDS 10 SOTTS PRESS 10 OHS *ALL DONE WITH PVC PIPE BURGENER WARMUP ...

GENERAL WARM UP (00:00 - 00:09) 2 RDS 5 INCHWORMS 10 STRAIGHT LEG SITUPS 10 BENCH DIPS 10 LUNGES THEN 20 PASS THROUGHS 20 GOOD...

Warm-up (00:00 - 00:20) GENERAL WARM UP 200 M RUN 25 AIR SQUATS 20 GOOD MORNINGS THEN 6 SETS OF 3 REPS BUILDING TO FIRST WEIGHT EVERY 2...

9 AM FREE CLASS WOD: Metcon (AMRAP - Rounds and Reps) PARTNER WOD 40 MIN AMRAP 25 WALL BALLS 25 PULL UPS 25 KETTLEBELL SWINGS 25 DU/50...

WARM UP (00:00 - 7:00) 2 RDS 400m Run 10 PLANK PULL THROUGHS 10 SQUAT JUMPS 10 UP DOWNS (7:00 - 12:00) 5 MINS ANKLE MOBILITY (PISTOL...

SLIPS (00:00 - 25:00) 200 M RUN / 250 M ROW THEN 20 mins of SLIPS 1 MIN - FRONT SCALE - R LEG 1 MIN - FRONT SCALE - L LEG 1 MIN -...

WARM UP 1000m ROW / 800m RUN CLEAN COMPLEX 5 COMPLEX WITH PVC 5 COMPLEX WITH BAR FOLLOWING MOVEMENTS COMPLETE 1 REP OF THE COMPLEX 1...

Warm-up 400M RUN 20 GOOD MORNINGS 10 WALKING INCH WORMS 10 WALKING SAMSON STRETCHES 20 RUSSIAN TWISTS (BENT KNEES - SIDE TO SIDE) 20 PASS...

WARM UP 3 RDS 20 JUMPING JACKS :30 RIGHT LUNGE HOLD :30 LEFT LUNGS HOLD 20 PASS THROUGHS 20 SINGLE ARM KB RUSSIAN SWINGS (LIGHT WEIGHT)...

WOD: VANESSA GUILLEN (AMRAP - Rounds and Reps) BUY IN: 1998m ROW THEN 20 MIN AMRAP 69 DOUBLE UNDERS 30 BURPEES 18 HANG POWER SNATCHES...

SLIPS (00:00 - 10:00) 10 MINUTES OF SLIPS: SCALES L- SITS INVERSIONS PLANK STRETCH :30 SEC FRONT SCALE LEFT LEG :30 SEC FRONT SCALE...

WARM UP 500 M ROW / 800 M RUN 10 FRANKENSTEINS 20 RUSSIAN TWISTS 20 PASS THROUGHS 20 BAND APARTS (WITH AN ELASTIC) GWOD: SUMO DEADLIFT...

Warm-up 200 M RUN 50 SINGLE UNDERS 20 GOOD MORNINGS 20 WALKING LUNGES 10 PUSH UPS 20 TRAP ACTIVATIONS 20 FIGURE 8'S SWOD: Bulgarian Split...

WARMUP (00:00 - 10:00) 100 DU / 200 SU 5 SAMSON STRETCHES TO EACH SIDE 6 PERFECT STRETCHES 10 TOE TOUCHES 10 FRANKENSTEINS 10 LATERAL...

WARMUP (00:00 - 10:00) 400M RUN 5 INCH WORMS 20 AIR SQUATS 5/5 DB SUITCASE DEADLIFTS (DB TO THE SIDE OF THE LEG) 10 ALTERNATING DB HIGH...

INDEPENDANCE DAY 1776 (TEAMS OF 3 OR 4) FOR TIME BUY IN - 888M RUN KETTLEBELL SWINGS BOX JUMPS AIR SQUATS PUSH UPS BURPEES PULL-UPS...

WARM UP (00:00-22:00) 2 MINS JUMP ROPE 20 MINS OF SLIPS SCALES L-SITS INVERSIONS PLANKS STRETCHING SWOD: Squat Snatch (75-80%) (25:00 -...

WARM UP 3 rds 10 GOOD MORNING 10 SAMSON STRETCH 10 FRANKENSTIENS 10 JUMPING SQUATS 20 PASS THROUGHS SWOD: ROMANIAN DEADLIFTS  (40% 0F...

WOD: CRAZY CANUCK (Time) 15 RDS (celebrating 15 decades of Canada) : 12 DEADLIFTS 9 HANG CLEANS 6 S2OH 15 PULL UPS 30 PUSH UPS 45 AIR...