Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Air squats:30 Plank10 Ring rows Strength/Skill 5 Sets: 1 Power clean + 1 hang power clean + 4 front squats Choose a weight which can be completed unbroken WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete...Read More

Warm-up 2:00 bike, row, ski then, 3 Sets: :15 Leaning rest on rings10 Pineapple pickers:15 Bar hang Strength/Skill 4 Sets, not for time: Ring push-ups x 8-10Strict supine pull-ups x 5-7 WOD EMOM 21 minutes: Min 1|Sit-ups x 10-15Min 2|DB rows x 6 each sideMin 3|Hanstand or plank hold x max timeRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 125 meter row5 bottoms up press10 Banded good mornings Strength/Skill Push Press 5-5-5-5-5 @ 75% WOD 3 Rounds for time: 500 Meter row or ski12 Deadlifts 225/15510 Burpees over the barRead More

Warm-up 2:00 bike, row, ski then, 3 Sets: 10 OH plate sit-ups10 KB deadlifts:15 Squat hold Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 5 Toes-to-bar10 KBS 53/3515 Double-undersRead More

Holiday schedule: No 5 am or 6:30 pm class Monday Warm-up 2:00 bike, row, ski Then… 10 Walking lunges10 Med ball deadlifts10 Walking lunges10 Med ball strict press10 Walking lunges10 Med ball push press Strength/Skill Back squat 7 Sets: 3 reps @ 65% WOD 5 rounds for time: 12 push presses 75/5512 alternating front rack...Read More

Strength/Skill 4 Sets: Mid thigh hang snatch + below knee hang snatch + snatch WOD Teams of two, alternate full rounds, 15 minute AMRAP: 3 Push jerks 155/1056 Box jumps or step-ups 14/2012 Air squatsRead More

Normal hours today. It’s cold out and we have farmer carries programed. We have an indoor carry mapped out if you prefer to stay warm inside. Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Air squats:30 Plank10 Ring rows Strength/Skill 4 Sets: 1 Power clean + 2 hang power cleans + 4 front squats...Read More

Warm-Up 2 Minute Bike or Row 3 Sets: :15 HS or plank hold10 Sampson lunges3 Inchworms Strength/Skill 4 Sets, not for time: 5 Strict HSPU/unsupported seated BB press5 Parralette pass throughs WOD 4 Minute AMRAP: Burpee box step-overs 20″,box facing 2 Minute rest 4 Minute AMRAP: Ski, calories 2 Minute rest 4 Minute AMRAP: Bike,...Read More

With the possibility of snow/ice later in the week, be sure to check our Instagram, Facebook for the most recent updates. Warm-Up 2 Minute Bike or Row 3 Sets: 10 Palloff press/side10 Ring rows10 Halo squats Strength/Skill 4 Sets: Barbell row x 4 repsDB Bench press x 8 reps WOD EMOM for 20 Minutes: Minute...Read More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC pass through lunges20 Single-unders10 Banded good mornings Strength/Skill Push Press 5-5-5-5-5 @ 70% WOD For time: 100 Double-unders25 Sit-ups15 Deadlifts 225/15550 Double-unders25 Sit-ups10 Deadlifts25 Double-unders25 Sit-ups5 DeadliftsRead More