WOD: Thursday, March 7th, 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   Pre-Game: 3 Rounds  Run the stairs 3 DB/KB Hang Clean and… Read more »

WOD: Wednesday, March 6th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Strength: Deadlift (12-15 Minutes) 5 sets x 3 Reps @80-85% of 1-Rep max   Workout: AMRAP +… Read more »

WOD: Tuesday, March 5th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps per side Pigeon Stretch – 1 Minute Per side   Pre-Game: 4 Rounds (12 Minute Cap) Calorie Row/Bike/Runner (9/7) 3 Clusters (ascending weights) 5 Broad Jumps… Read more »

WOD: Monday, March 4th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side   Strength: Back Squat (12-15 Minutes) 5 sets x 3 Reps @80-85% of 1 Rep max   Workout: 4 Rounds (3 Minutes On… Read more »

WOD: Sunday, March 3rd, 2019

Due to the cancellation of classes on Saturday, March 2nd we will be adding a 3rd class to tomorrows schedule (Sunday, March 3rd). Class schedule is as follows, 8 am – 9am – 10 am ONLY. We will also be… Read more »

WOD: Saturday, March 2nd, 2019

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, pas lateral hops Frog Stretch – 1:30 HOLD   Pre Game: 4 Rounds (12 Minute Cap) Run the Stairs 3 Squat Cleans (ascending weights) :15s Hanging Knee… Read more »

WOD: Friday, March 1st, 2019

Warm-up: Group Dynamic Sumo Inchworm Push ups -5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side   Strength: Front Squat (12-15 Minutes) 5 sets x 5 Rep @70-75% of your 1-Rep max   Workout: For Time 15-12-9-6-9-12-15  Burpees over the… Read more »

WOD: Thursday, February 28th, 2019

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 minute per side   Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Squat Snatches  (ascending weights) :15s Wall Sit  … Read more »

WOD: Wednesday, February 27th, 2019

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Strength: Deadlift (12-15 Minutes) 5 sets x 5 Reps @70-75% of 1-Rep max   Workout: For Time… Read more »

WOD: Tuesday, February 26th, 2019

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps per side Calf stretch with wall – 1 Minute Per side   Pre-Game: 3 Rounds  Calorie Row/Bike/Runner (9/7) 3 Shoulder to Overhead  (ascending weights) :15s Hanging… Read more »