WOD: Thursday, July 18th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Frog Stretch – 1:30 Hold   ——————————————————————————————————- Pre-Game: 4 Rounds (12 Minute Cap) Run the stairs 3 Overhead Squats (ascending weights) :15s Hanging Knee Raise Hold… Read more »

WOD: Wednesday, July 17th, 2019

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minute Cap) 5 Sets x 5 Reps @70-75% of 1… Read more »

WOD: Tuesday, July 16th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute Per Side ——————————————————————————————————– Pre Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 6 Alternating Front Rack Lunges (ascending weights) :15s Wall Sit ——————————————————————————————————–… Read more »

WOD: Monday, July 15th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 5 Reps @70-75% of 1 Rep Max… Read more »

WOD: Sunday, July 14th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Couch stretch – 1 Minute Per Side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Squat Cleans (ascending weights) 3 Strict Pull ups OR 5… Read more »

WOD: Saturday, July 12th, 2019

NO CLASSES THIS SATURDAY, JULY 12TH. THIS IS DUE TO OUR IN HOUSE COMPETITION WHICH STARTS AT 9 AM. NORMAL CLASS SCHEDULE WILL RESUME BACK ON SUNDAY, JULY 13TH.

WOD: Friday, July 12th, 2019

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12-15 Minutes) 5 Sets x 1 Rep @80-85%… Read more »

WOD: Thursday, July 11th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side  ——————————————————————————————————- Pre-Game: 4 Rounds (12 Minute Cap) 30 Double Unders 5 Back Squats (ascending weights) *From the floor :15s Handstand Hold OR Plank… Read more »

WOD: Wednesday, July 10th, 2019

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minute Cap) 5 Sets x 1 Reps @80-85% of 1… Read more »

WOD: Tuesday, July 9th, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops PVC Lat Stretch – :30s Per Side x 3 ——————————————————————————————————- Pre-Game: 4 Rounds (12 min cap) 150 Meter Row OR 100 Meter Runner 3 Hang… Read more »