Wednesday, January 27, 2025

 Happy Birthday Melanie!!!

Excited to Celebrate YOU!!

Melanie’s Birthday Warm Up

Stretch

-1 150m Shuttle Run

-21 Step Ups

-63 Side-To-Side (Include Arms Carlen!)

Melanie’s Birthday Group Warm Up

-1963m Run

Melanie’s Birthday WOD

TABATA Birthday FUN!!!

-Sit Ups

-DB Curls

-Arm Circles

-Leg Raises

-DB Tricep Extension 

-Arm Circles

Melanie’s Birthday Cash Out 

-63 Second Body Weight Bar Hold

Wednesday, January 21, 2026

Warm Up

As Posted

Conditioning

TABATA Workout

- Jumping Squats

- Inch Worm Push-Ups

- Mountain Climbers

- Leg Lifts

- Plank Holds

- Wall Sit

- Burpees

Monday, January 19, 2025

 Happy Birthday TIA!!!!

Excited to Celebrate YOU!

Tia's Birthday Warm Up

Stretch

Light Jog

42 Burpees

Kidding Kidding Kidding!!! 

1 Round 

-18 Bicycle Crunch

-18 Step Ups

-18 Deck Push Ups

Tia's Birthday Run

1984m Run

Tia's Birthday WOD

Tia's TABATA Birthday Fun

-Sit Ups

-Rings

-DB Scissors

-Partner MB Toss

-Squats

Thursday, January 15, 2026

5PM Meet @ The Hill

5k - Challenge: Wear a weighted vest

Wednesday, January 14, 2026

Warm Up

As Posted

Skill/Strength

Group Warm Up

2 Sets

-50m High Knees

-50m Butt Kicks

-250m Sprint Row

Conditioning

GTX TABATA Mix It Up Bodyweight WOD

-  *Weighted Glute Bridges

- Squat Reach

- Bicycle Crunch

- Dead Bug

- Plank Kick and Tuck

- Lunges

- Bar Hang Hold

- Alternating Single Leg Balance Reach Multiplaner

Monday, February 12, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-10 DB Snatches

Conditioning

4 Rounds 

- 10 Deadlift (275/185)

- 15 Pull-ups

- 20 Squats 

- 25 Box Jumps

Cash Out

-100m Farmers Carry

Monday, January 12, 2026

Warm Up

As Posted

Skill/Strength

5 Attempts at a 100m Row

-1 Burpee Each Meter Over

-1 Manmaker Each Meter Under

Conditioning

Alternating TABATA Sets

TABATA 1

-KB Swings

-KB Goblet Squats

TABATA 2

- Deadlifts

- Bar Jump Overs

TABATA 3

- Skull Crushers

- Bicycle

TABATA 4

- Box Jumps

- Planks

Thursday, January 8, 2026

5PM Meet @ The HIll

5k - Challenge: Wear a weighted vest

Wednesday, January 7, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-Shoulder Taps

Conditioning

Partner Work Out

-100m MB Toss

-50 MB Squats

-50 MB Sit-Ups

-50 MB Step-Ups

-50 MB Toss

-100m MB Toss

CashOut

-Accumulate Minimum 50% of Body Weight Bar Hangs

Monday, January 5, 2026

Warm Up

Stretch

150m Shuttle Run

-26 Mountain Climbers

-20 Lunges

-15 Deck Push Ups

-10 MB Tosses

Skill/Strength

2 Min. AMRAP Per Movement

*Goal Unbroken

- Bicycle Crunch

- Plank

- Squats

Conditioning

12m AMRAP

- 9  BP V-Ups

-18 BP G2O

-27 BP Squats

-36 BP Scissors

12m AMRAP

-10 DB Curls

-15 DB Skull Crushers

-20 DB Alternating Snatches

-25 DB Rows *Either Bent Over or Plank