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Main - SportView Public WhiteboardMobilityAnkle/Squat TherapyPart AFront Squat (5x5 @ 80% Perform Lifts Every 2 Minutes)Part BMetcon (Time)800m Run Then: -10,9,8,7,6,5,4,3,2,1 -Push Press (135/95) -Lunges (135/95) Then: 800m Run *Lunges from back rack, 2 steps is 1 rep on lunges*...

Main - Basic Training View Public Whiteboard Metcon Metcon (AMRAP - Reps) "The Hundred Games" 30 min AMRAP *In Teams of 2*: -100 KB Swings (24/16) -100 Sandbag Back Squats (black/green) -100 Cal Row -100 Push Ups -100 Partner Med Ball Sit-Ups (20/14) **Every 10 Mins complete 800m run (divided however team desires - 100m, 200m 400m...

Main - SportView Public WhiteboardMobilityFoot/AnklePart AHang Snatch (2 Hang Snatch Pulls and 1 Hang Squat Snatch)Perform lifts Every 2 Minutes for 10 minutes.Part BMetcon (Time)3 Rounds for Time; 10 OHS (135/95) 15 HSPU (1 abmat) 20 Pull-Ups...

Main - Basic TrainingView Public Whiteboard*Sport Classes : Sign into any basic class so we can generate ONE scoreboard for today's workout*Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" ...

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata: Russian Twists (15/10) Weighted Sit-Ups (15/10) Weighted Plank Holds (15/10)Part BTurn and Burn (AMRAP - Rounds and Reps)20 MIN AMRAP -200m Run -25 Double Unders...