Holiday schedule: 12/26 – 8:30 sweat, 9:30 1/1 – Closed Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strict Pull-Ups:30 Push-up Plank WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead More

WOD 12 rounds for time, starting with 1 and adding an exercise each round: 1 shoulder-to-overhead 135/952 hang power cleans 135/953 deadlifts 135/954 push-ups5 pull-ups6 alternating DB snatch 50/357 sit-ups8 single DB lunges 50/359 air squats10 mountain climbers11 DB goblet squats 50/3512 burpees 40 minute time cap Perform the workout like the “12 Days of...Read More

Holiday schedule: 12/21 – 12 days workout at 9:30, 90 minute class 12/25 – Closed 12/26 – 8:30 sweat, 9:30 1/1 – Closed Warm-Up 3 Sets: 250 Meter row or ski10 Passthroughs10 Sampson lunges50′ skipping high knees Strength/Skill Snatch 10 Minutes to build to a heavy single or work on technique WOD Teams of two,...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings5 Single DB press10 Sampson lunges Strength/Skill Tempo deadlifts 9-7-5-4 @ 20X1 WOD Every 90 seconds for 18 Minutes (4 sets): Station 1 – Alternating top down DB bench x 20 Reps(10 per)Station 2 – Farmer carry x 100 metersStation 3 – Supine barbell row...Read More

Warm-Up 3 Sets: 20 Banded Pull-aparts100 Meter jog:20 Bar hang5 Up downs Strength/Skill 10 Minutes to work n gymnastics skills of your choice WOD 15 Minute AMRAP: 100 Meter run5 Toes-to-bar100 Meter run10 Wall balls 20/14Read More

Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers8 Reverse Snow Angels5 Bottoms Up KB Press Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% WOD 4 Sets for max reps: :30 Row or ski, calsRest :30:30 DB facing burpeesRest :30:30 Alternating DB snatches 50/35Rest :30Read More

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Monster Walks10 Reverse Lunges10 Ring Rows:20 Bar hang Strength/Skill Box Squats 4-4-4-4 @ 21X1 WOD 8 Minute AMRAP: 12 Goblet Squats 70/534/3 Strict pull-upsRead More

Strength/Skill Clean 12 Minutes to build to a heavy single WOD Teams of two, one person working at a time, 15 Minute AMRAP: 500 Meter row20 BurpeesRead More

Warm-up 2:00 bike, row, ski then, 3 sets: 10 PVC pass-through lunges:20 bar hang10 Ring rows Strength/Skill 5 Sets: Snatch x 3 reps Try to increase from last week’s weight WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings5 Single DB press10 Sampson lunges Strength/Skill Tempo deadlifts 10-8-6-5 @ 20X1 WOD 5 Rounds For Time: 10 Back rack reverse lunges 95/657 Single DB push press, right 50/357 Single DB push press, leftRead More