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...Read 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...Read 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

WOD Teams of two, alternate full rounds for 18 Minutes: 3 Ground-to-overhead 135/955 Burpees10 Goblet lunges 53/35Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows:15 Bar hang20 Mountain climbers Strength/skill Complete 4 Sets for Quality: :30 Rope Climbs or Rope Pulls:30 Rest:30 Wall Walks or Inchworms:30 Rest:30 V-Ups or Tuck-Ups:30 Rest WOD 12 Rounds for Calories: :30 Bike:30 Rest Compare to: 9/11/2024Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk50′ Skipping high knees Strength/Skill Clean Every 2 minutes for 10 minutes Set 1 – 3 reps @ 74-79%Set 2 – 3 reps @ 74-79%Set 3 – 2 reps @ 84-89%Set 4 – 1 rep @ 89-94%Set 5 – 1 rep @ 94-100+%...Read More

This year’s chili cook off is 11/8 at 3:30pm. Register your chili at the gym! Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges20 Banded pull aparts10 Squats Strength/Skill 3 sets, not for time: 10 Dips100 meter double arm KB front rack carry14 Alternating pistols WOD 3 Rounds for time: 500 Meter row or...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press20 Mountain climbers Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD 15 Minute ARMAP: 400 Meter run12 Push press 95/6510 Burpess over the barRead 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 10-10-10 Build throughout WOD 3 Rounds for time: 15 KBS 70/5330 Double-unders15 Pull-upsRead More