Holiday schedule: Thursday | 9:30 Friday | 8:30 Sweat, 9:30, 3:30 Saturday | 8:30, 9:30 WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories (one rower per team) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes...Read More

Holiday schedule: Thursday 9:30 Friday 8:30 sweat, 9:30, 3:30 Warm-up 2:00 Bike, row, ski 3 sets: 20 Banded pull-aparts2 Lunge matrix/side10 Ring rows Strength/Skill 5 sets: High hang clean + Hang clean + Clean WOD 8 Minute AMRAP: 10 Power clean to overhead 95/6520 LungesRead More

Holiday schedule: Thursday 9:30 Friday 8:30 sweat, 9:30, 3:30 Warm-up 2:00 Bike, row, ski 3 sets: :15 Jump rope20 Banded pull-aparts3 Inchworms10 Ring rows Strength/Skill 6 Sets, not for time: 3 Bench press6 Supine barbell row WOD 16 Minute AMRAP: 10 Sit-ups10 KBS 53/3515 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Ring rows10 Strict DB presses10 Halo goblet squats Strength/skill Front squat 12 minutes to build to a heavy single WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 4/1/2024Read More

WOD Teams of two, on person working at a time, complete a 20 minute AMRAP: 100 Calorie Row10 Push jerks 155/105100 Air squats10 Push jerksRead More

Warm-up 2:00 Bike, row, ski 3 sets: :15 Bar hang10 PVC pass-through lunges3 Inchworms10 Ring rows Strength/Skill 6 Sets: High hang snatch x 3 reps 50-60% WOD EMOM for 18 Minutes (6 sets): Staion 1|Bench press x 5Staion 2|Farmer carry x 100 metersStaion 3|DB manmakers x 3Read More

Warm-up 2:00 Bike, row, ski 3 sets: :15 Jump rope10 Squats10 Pineapple pickers10 Ring rows Strength/Skill EMOM for 9 minutes High hang clean x 3 reps WOD For time: 40 Calorie bike50 Double-unders20 Back squats 185/13550 Double-unders40 Calorie skiRead More

Warm-up 2:00 Bike, row, ski 3 sets: 10 DB bench press:15 Bar hang10 Sit-ups10 Pineapple pickers Strength/Skill 4 Sets, not for time: 10 Dips10 Dball ground to shoulder10 V-ups or tuck-ups WOD 15 Minute AMRAP: 7 KBS 70/537 Toes-to-bar7 Box jumps or step-upsRead More

Warm-up 2:00 Bike, row, ski 3 sets: :15 HS or plank hold20 Mountain climbers10 Ring rows Strength/Skill Push Jerk Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD For time: 1,000 meter row...Read More

Warm-up 2:00 Bike, row, ski 3 sets: 10 DB strict press10 Goblet squats10 Ring rows Strength/Skill Front squats 5 75%3 80%2 85%1 90%1 90% WOD 10 Minute AMRAP: 15 Thrusters 75/5510 Pull-ups15 Sit-upsRead More