This Saturday we’ll be doing Murph! – We help members scale this workout so it can be completed by anyone. – Classes at 8:30 & 10:00. We’ll be closed Monday for Memorial Day. – We’ll have food, drink, and fun after the workout. – Have questions about the workout or how to scale? Click HERE...Read More

This Saturday we’ll be doing Murph!– We help members scale this workout so it can be completed by anyone.– Classes at 8:30 & 10:00. We’ll be closed Monday for Memorial Day.– We’ll have food, drink, and fun after the workout.– Have questions about the workout or how to scale? Click HERE Warm-up 2:00, bike, row,...Read More

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets :30 Jump rope8 Sampson Lunges8 Reverse Snow Angels Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Don’t...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Deadlift 11-9-7-5 @20X1 Try to increase weight from last week WOD Complete as many rounds as possible in 6 minutes of:5 Strict Pull-Ups10 Goblet Squats 70/53 Rest 2 minutes, and then … Complete as many rounds as possible...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Sampson lunges10 Pineapple pickers10 Halo squats Strength/Skill Back squat 10-10-10 65% WOD Four rounds for time: 250 Meter Row or Ski10 Burpees over the Bar8 Power Snatches 95/65Read More

WOD Teams of two, one person working at a time: 60 Cal bike60 Power cleans60 DB Pull throughs60 DB Push press60 Cal skiRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows20 Mountain climbers Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 20 Air squats15 Sit-ups10 KBS 70/53Read More

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets Bottoms-up KB press x 8 Reps/armReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB Bench press10 Box step-downs10 Sit-ups Strength/skill 4 sets, not for time: Strict HSPU/Seated BB press x 5Farmer carry x 100 metersV-ups or tuck-ups x 10 WOD 5 Rounds for time: 20 Push-ups10 Back rack reverse lunges 95/65Read More

Warm-up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/skill Deadlift 12-10-8-6 @20X1 WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max...Read More