Holiday Schedule: 11/11 – No 5:30 or 6:30 PM Warm-up 2:00 bike, row, ski 3 Sets: 6 Dynamic pigeons8 Dynamic scorpions10 Walking lunges WOD “Chad” 1,000 box step-ups completed with a partner or individual.Read More

Holiday Schedule: 11/11 – No 5:30 or 6:30 PM Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers10 Ring rows10 Sit-ups Strength/Skill Back squat 6-6-6-6-6 65% WOD 12 Minute AMRAP: 12 Calorie row, ski, or bike6 Toes-to-bar12 BurpeesRead More

Holiday Schedule: 11/11 – No 5:30 or 6:30 PM WOD Teams of 2, one person working at a time, complete 3 rounds for max reps: 1:00 Rope climbs :30 Rest1:00 Bike, calories:30 Rest1:00 Goblet squats:30 Rest1:00 Plate-to-overhead:30 Rest1:00 Burpees to a plate:30 RestRead More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang3 Inchworms20 Banded pull-aparts Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 400 Meter run or 500 meter row15 Russian KBS 70/53Accumulate :30 Bar hang100 Meter suitcase carry 70/53Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Pineapple pickers10 PVC pass though lunges Strength/Skill 5 Sets: 5 Deadlifts @20X15 Box jumps -Treat jumps as singles. Reset between each rep. WOD 12 Minute AMRAP: 10 Hang power snatch 75/5515 Wall balls20 V-ups Hybrid Conditioning (5:30) Every 2:30 for 40 minutes (4 sets): Station 1:...Read More

Chili cook-off this Saturday, 3 PM at the gym. Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang3 Inchworms20 Banded pull-aparts Strength/Skill 3 Sets, not for time: 10-15 Deficit push-ups @21X13 Wall walks or inchworms5 Barbell rows WOD EMOM for 18 Minutes (6 sets): Station 1| 5 Power cleansStation 2| 100 Meter farmer carryStation...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 65% Weight by feel WOD 3 Rounds for time: 400 Meter run50 Step-ups 24/20″10 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers10 Ring rows Strength/Skill Back squat 6-6-6-6-6 60% Weight by feel WOD 10 Minute AMRAP: 10 Single DB hang clean to OH, right10 Single DB hang clean to OH, left10 Pull-ups20 Air squatsRead More

WOD Teams of two, alternate full rounds for 20 minutes: 5 Hang power cleans5 Push press5 BurpeesRead More

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 Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a...Read More