EFFECTIVE SEPTEMBER 4th
THE ONLY OPEN GYM HOURS ARE AS FOLLOWS
Open Gym Rules: This time is to be used to work on certain skills, not to replace class WODs. Our class WODs are programmed with specific purpose in mind. They allow athletes to get coached on proper movement mechanics, standards, and overall skill improvement.
Open Gym is reserved on the open gym side. The class takes priority in terms of space and equipment. Please refrain from the dropping of weights or talking during coaching demonstrations and instructions. And make sure the class has their equipment before taking any. If the regularly scheduled class spills over to open gym side, then please do not work out, you can always take the class.
MONDAY through FRIDAY 10am to 12 pm
MONDAY through THURSDAY 6:45 to 7:30 pm
SATURDAY 10 to 12 pm
All members need to be coached by certified coaches during class hours. Members can work on skills or movements during OPEN GYM only.
If anyone is injured, please let the coach know before the class and we can modify your workout for you.



MOBILITY

WARM UP 
Tabata Wall ball

SKILL/DRILL
Thruster
​
WOD
Thruster Grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
Trigger set
70%X6+
On the 90 sec once racked

​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
​5rds
15-Wall ball
20-Russian
swings(97-53)
250m row

EFFECTIVE SEPTEMBER 4th
THE ONLY OPEN GYM HOURS ARE AS FOLLOWS
Open Gym Rules: This time is to be used to work on certain skills, not to replace class WODs. Our class WODs are programmed with specific purpose in mind. They allow athletes to get coached on proper movement mechanics, standards, and overall skill improvement.
Open Gym is reserved on the open gym side. The class takes priority in terms of space and equipment. Please refrain from the dropping of weights or talking during coaching demonstrations and instructions. And make sure the class has their equipment before taking any. If the regularly scheduled class spills over to open gym side, then please do not work out, you can always take the class.
MONDAY through FRIDAY 10am to 12 pm
MONDAY through THURSDAY 6:45 to 7:30 pm
SATURDAY 10 to 12 pm
All members need to be coached by certified coaches during class hours. Members can work on skills or movements during OPEN GYM only.
If anyone is injured, please let the coach know before the class and we can modify your workout for you.


​MOBILITY

WARM UP 
 6min amrap
15-Jumping jacks
10-Stiff leg DL(bar)
150Bent row(bar)

DROM/STRENGTH
Deadlift
3-3-3

WOD
30-25-20-15-10
100-80-60-40-20
10-8-6-4-2
Pull up
DU's
Dead lift (275/185)

​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
14min Ladder
3,6,9,12....etc
DKB snatch(35-26)
T2B
every 2 min 6 cal ski

MOBILITY

WARM UP 
3 X's
30 sec push up
30 sec HS hold
30 sec DU's
30 sec rest

SKILL/DRILL
Power snatch
Build to WOD weight

WOD
4 X 4 min amrap
4 Min amrap
9-Power snatch (185-125)
max Burpee box jump overs
rest 1 min
4 min amrap
12-Power snatch (155-105)
Max burpee box jump overs
1 min rest
4 min amrap
15 power snatch (135-95)
max burpee box jump overs
1 min rest
4 min amrap
18-Power Snatch (95-65)
max burpee box jump overs

​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
9-DKB C-n-J (53-35)
12-Box jump over
15 cal A/B

MOBILITY

WARM UP 
5 min amrap
Cindy
DROM Squat

STRENGTH 
Pause squat
3-3-3-3-3
build safely to a heavy 3 rep Back
squat pausing for a 3 count @ the
bottom before exploding out of the hole

WOD A
21-15-9
DB lunge (50-35)
Strict pull ups

​WOD B
20 min amrap
1-TGU(L)(53-35)
15-push ups
1-TGU(R)
25 sit ups
200m run

MOBILITY

WARM UP 
6 min amrap
15-air squat
10-push ups
200m run
​
WOD
36 min cap
Teams of 3
(On the 30 seconds)
150-Goblet squat (70-53)
200-KB OH sit ups (35-26)
200-cal A/B
150-Burpees
Each team works for 1:30
on each movement in
order down the chipper.
30 sec each per rd. each rest 1 min.
Must be 30 sec each even if movement Is finished. 

​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
10-DKB thrusters(53-35)
15-DKB burpees
20 cal ski
30m Front rack carry

MOBILITY

WARM UP 
Tabata Double unders

WOD
Teams of 4
(40 min cap)
100-wall balls
100-pull ups
100-Power snatch (75-55)
100 cal Armless A/B
1 mile relay run (400's)
150 cal ski
150-Goblet sq (70-53)
150-med ball sit ups
1 mile relay run (400's)
200-DKB push press (53-35)
200-Russian swings(97-70)
1 mile relay run (400's)
3 work 1 rests.
Run is work.
If run drops off then 2 work 2 rests.
Each segment must be done before moving on

MOBILITY

WARM UP 
3 X's
30 sec row
30 sec pushup
30 sec squat
30 sec rest
DROM SDLHP
​
WOD
EMOM 23 min
1 min- Max rep Pendlay row
2 min-rest
3 min- Max rep SDHP
4 min rest
5 min- Max rep burpees
6 min- rest

​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
100 DKB Burpees
every 2 min 10 cal A/B

MOBILITY

WARM UP 
5 min amrap Cindy
​
WOD
30 min running clock
50-wall ball
50-DB snatch(50-35)(alt)
40-Box jump
40-T2B
30-Pull up
30-burpees
20-C2B
20-H.R. Push ups
10-MU
10-wall walks
Every 3 min 10 air cal of choice

​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
Partner(2)
200 goblet squat.
After both partners go you
must finish on the 10,20,30,..etc.
Minimum reps per attempt is 7.
If fail each do 10 burpees and must start back @ zero.
Rest as needed between attempts

EXAMPLE:
if Tracy does 13 reps,
Sarah must do 7 to get to 20,
If Sarah gets 24 then Tracy must get 16 reps to get to 40

MOBILITY

WARM UP 
3 X's
30 sec row
30 sec air sq
30 sec Pull up
30 sec rest

SKILL/DRILL
power clean/squat clean

STRENGTH
 7 X's thru
1 power clean
1 squat clean

WOD
12 min ladder
2,4,6,8,10....
power cleans (155-105)
Pistols
(Pistols alt 1,1,2,2,3,3,etc.)

​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
10-Single KB clean-n-jerk (53-35) (L)
30m single bell front rack carry (L)
10-Single KB clean-n-jerk (R)
30m single KB front rack carry (R)
20 cal A/B

MOBILITY

WARM UP
3x's thru 
30 sec HS hold
30 sec Push ups
30 sec DU's
30 sec rest

SKILL/DRILL
Deadlift
*warm to WOD weight

WOD A
21 min cap
3rds
5-Deadlift (350/225)
10-deficit HSPU(4inch)
20 cal A/B
then
directly into
50-pull ups
then
directly into
1 mile run

​WOD B
5rds
20-DKB DL(70-53) (suit case grip)
20 cal row
20-K2E