16.2 has been announced and thanks to our athletic trainer, Tara, we have a customized mobility warmup and post-WOD cool down to help you be at your best.

3, 2, 1, GO!!!


Warm Up

3 rounds of:

5 Front Squats

5 Good Mornings

High knee to spiderman complex (3 per side)


Clean Warm Up

* use manageable weight *

3 Clean Pull

3 Position 1 Cleans

3 Squats Cleans

– Repeat as needed to be workout ready without being tired!

Cool Down

Foam roll Quads and hamstrings x1 min each

Stretch wrist/grip

Samson Stretch – 1 min per side

Child’s Pose – 1 minute