Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm…we (I…😜) hope In honor of Pride month we want to dedicate a day and workout to the LGBTQ community and all those out there who express who they are and what they’re about no matter the consequences they face from their peers and certain factions of society. I have a close…

  Schedule: 5:30am-Dixy 12:00pm-Carina 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day, I) Snatch Review all points of performance practice reps 3-3-3-3 for load, do not have to be touch and go but reset must be within :05. II) For Time (intention is fast and furious) 30 cal Row 30 toes to bar 30 hang power…

Schedule: 5am and 5:30am-Kasey 12:00pm-Dan 4:30pm KB Class-Patrick 5:30pm-Dan 7:00pm-Dixy Workout of the Day, 12 minute AMRAP: 12 chest to bar pull-ups 9 burpees 6 front squats (155,105)  

Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Jon Workout of the Day, FOR TIME: (Time intention is under 20:00, but because of the jump rope volume and the nature of the body weight movements, athletes will be time capped at 25 minutes. Utilize scaling options that you believe will yield a sub 20 time. Some ideas are: scale the…

Schedule: 5am and 5:30am-Kasey 12:00pm-Dan 4:30pm KB Class-Patrick 5:30pm-7pm Open Gym-Franco 7:00pm Skills Workout of the Day STRENGTH DAY!!! We’re starting to transition from raw strength lifts on our heavy days into more explosive Olympic lifts. Consider your level (beginner, intermediate, or advanced) relative to the lifts and approach them accordingly. -Beginner, stay light and…

  SCHEDULE 5:30am-Dixy 12:00pm-Kasey 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day 5 Rounds For Time: ***Intention is under 20:00, Cap=25:00 10 power cleans (115,85) 10 bar facing burpees 400m run

Schedule: 5am and 5:30am-KC 12:00pm-Dan 4:30-5:00pm KB Class-Patrick 5:00pm-5:30pm Open Gym-Dan 5:30pm-7:00pm Open Gym-Franco 7:00pm Skills Class-Franco Workout Of The Day:  5 rounds for max Reps (25:00 cap) ***score=total toes to bar 400m run max unbroken toes to bar ***as long as you don’t let go of the bar it is unbroken/scale with Kipping high…

  Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day ”Sirius Strength Test” ***if the prescribed part 2 and 3 weight is too heavy to at least complete 10 Reps of each movement, scale the load down more. Score=Load from part 1 + Reps of part 2 + Reps of part 3 1) In…

Schedule: 5:30am-Carina 12:00pm-Kasey 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco WOD ”The Sirius Sixty” (new in-house benchmark, so please track it!) For Time 60 wallballs (20,14 to 10’,9’) 60 toes to bar 60 box jumps (24,20) 60 burpees 60 kb swings (53,35) 60 double unders

***Im so excited that Coach Dallas is back!!! I think I speak for all of us when I say that she was dearly missed and that we are all so proud of her for embodying the values of a Sirius athlete. We are persistent, we don’t quit, and we don’t settle. She rigorously pursues a…