Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Pineapple pickers10 DB floor press Strength/Skill 4 Sets, not for time: 2-5 Rope climbs or pulls from ground10 Bench press WOD 15 Minute AMRAP: Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.Read more

Holiday schedule:Friday 10/31 – no 6:30 pm class Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchwroms10 Walking lunges10 Pineapple pickers5 Single arm DB press Strength/Skill 5 Sets: 7 Deadlifts @20X15 Box jumps -Treat jumps as singles. Reset between each rep. WOD For time: 50 Step-ups 24/20″50 Sit-ups50 Single DB thrusters 35/3550 Sit-ups50 Step-ups 15 Minute time cap -Switch DB between arms as needed Hybrid Conditioning (5:30) 25 Minute AMRAP: 400 Meter run30 Double DB deadlifts 50/35500 Meter row40 Wall balls 14/1020 Calorie bike50 Sit-upsRead more

No 6:30 PM class on Halloween Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Pineapple pickers20 Banded pull aparts:30 Jump rope Strength/Skill 3 Sets, not for time: 5-10 Deficit push-ups @21X1100 Meter farmer carry6 Barbell rows WOD Every 5 Minutes for 15 minutes: 100 Meter KB suitcase carry 70/53100 Double-unders20 KBS 70/53 -Score = slowest set Hybrid Conditioning Every 4 minutes, for 24 minutes:400 Meter Run-Easy Bike, Row, Ski the remainderRead more

Holiday schedule:Friday 10/31 – no 6:30 pm class Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank Position Shoulder Taps10 Single Arm Banded Lat Pulldowns (each arm) Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row20 Hang power cleans 135/9530 Pull-ups Compare to 7/1/2025Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Halo squats20 Banded pull aparts:15 Bar hang Strength/Skill Back squat 15-15-15 Build throughout WOD 10 Minute AMRAP: 6 Single DB lunges3 Burpees over DB6 Alternating DB snatches 50/35Read more