Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 Bar hang5 Bottoms up KB press/arm Strength/Skill 5 Sets: 2 Hang cleans + 2 Cleans WOD Complete 5, 3 minute AMRAPS: 250 Meter row10 Push press 75/55Toes-to-bar x max reps Rest 1 minute between each Hybrid Conditioning (5:30) For time: 4,000 Meter row...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Jump rope10 Hanging knee raises10 Goblet squats Strength/Skill 3 Rounds, not for time: 10 Back rack reverse lunges3 High box jumps12 V-ups or tuck-ups WOD 3 Rounds for time: 30 Wall balls 20/1450 Double-unders30 Sit-ups Hybrid Conditioning (10:30) For time: 4,000 Meter row Every 2:00...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts10 KB deadlifts Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD EMOM for 18 Minutes: Station 1|10 DipsStation 2|100 Meter D-ball carry 100/70Station 3|:30 Bike x max calsRead More

Warm-up 2:00 bike, row, ski 2 Sets: 10 Goblet squats10 Ring rows50′ Halo monster walk:15 HS or plank hold Strength/Skill Back squat 10-10-10 55-60% WOD 15 Minute AMRAP: 10 Thrusters 95/658 Pull-ups6 Burpees over the bar400 Meter runRead More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope3 Inchworms50′ Halo monster walk WOD Teams of two, alternate full rounds for 20 Minutes: 5 Back squats 185/12510 Deficit push-ups 45/35 plates20 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings5 Up downs5 Box step downs/side WOD 17 Minute AMRAP: 30 Calorie row20 Russian KBS 70/5310 Burpee box jumps/step-ups 24/20″ Accessory 3 Sets: 10 Straight arm lat pull downs8 Bulgarian split squats/side8 Weighted hanging knee tucksRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 Bar hang10 PVC pass through lunges Strength/Skill 5 Sets: High hang clean + Hang clean + Clean WOD 15 Minute AMRAP: 400 Meter run15 Pull-ups15 Hang power snatch 75/55 Hybrid Conditioning (5:30) 4 Rounds for time: 400 Meter run500 Meter row100 Meter suitcase...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up KB press:15 HS or plank hold:15 Bar hang Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD For time: 60 Sit-ups200 meter Suitcase Carry 70/5340 Sit-ups200 meter Suitcase Carry20 Sit-ups200...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Samson lunges50’Halo monster walk5 Single arm DB press/side Strength/skill Front Squat 12 Minutes to build to a heavy single or work on technique WOD 5 Rounds for max reps: :30 Bike, calories:30 Rest:30 Alternating pistols:30 Rest:30 Alternating DB snatches 50/35:30 RestRead More

Holiday schedule Labor Day 9/7 – No classes Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 HS or plank hold3 Inchworms WOD Teams of two, one person “working” at a time, complete the following for time: 20 Minute AMRAP: 500 Meter row5 Pull-ups10 Push-ups15 Sit-ups -One partner rows while the other...Read More