WOD Teams of two, one person king at a time, complete a 22 Minute AMRAP: 50 Calorie row40 KBS 53/3530 KB goblet squats 53/3520 Push press 95/65Read More

Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 DB floor press:15 Bar hang20 Banded pull-aparts Strength/Skill Bench press 10-10-10-10-10 weight by feel WOD Four sets, not for time: 5-10 DipsMax time HS or plank hold6 Turkish get-ups or Turkish sit-ups10 Barbell rowsRead More

Warm-up 2:00 Bike, row, ski 3 sets: 10 PVC pass through lunges:15 Bar hang:15 Jump rope10 Pineapple pickers WOD 20 Minute AMRAP 5 Power snatches 115/755 Toes-to-bar20 Double-unders20 Deadlifts 115/75Read More

Warm-up 2:00 Bike, row, ski 3 sets: 10 DB Bench press10 Banded OH tricep extensions10 Goblet squats10 Ring rows Strength/Skill Front squats 5 75%3 80%3 80%2 85%2 85% WOD 5 sets for max reps: :30 Ring push-ups:30 Rest:30 Strict supine pull-ups:30 Rest:30 Wall balls 20/14:30 RestRead More

Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 KB deadlifts20 Mountain climbers Strength/Skill Push Jerk 3-3-3-3-3 85% WOD 1,000 Meter row or ski25 Power cleans 135/9530 Burpees over the barRead More

Holiday schedule: 8:30 Sweat, 9:30, 10:30 WOD “Chad” 1,000 box step-ups completed with a partner or individual. The Step Up Foundation Navy SEAL Senior Chief Chad Wilkinson Chad Wilkinson, a Navy SEAL, died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Wilkinson left behind...Read More

WOD 3 Rounds with a partner: 400 Meter run30 Walking lunges30 Pull-ups Then, 3 Rounds with a partner: 400 Meter run30 Wall balls30 Burpees -Partners run together; split the remaining work.Read More

Monday, 11/11 holiday schedule: 8:30 Sweat, 9:30 Chad 1000, 10:30 Chad 1000 Warm-up 2:00 bike, row, ski 3 sets: :15 Bar hang10 PVC pass through lunges10 Sit-ups Strength/Skill Hang power snatch 3-3-3-3-3 WOD 6 Rounds for time: 12 Single arm DB STOH 50/356 Toes-to-bar -Split reps between arms as neededRead More

Warm-up 2:00 bike, row, ski 3 sets: :30 Jump rope10 Reverse lunges10 Pineapple pickers Strength/Skill Hang power clean 3-3-3-3-3 WOD 10 Minute AMRAP: 40 Double-unders12 Alternating pistols5 Deadlifts 275/190Read More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Air squats10 Sit-ups20 Banded pull-aparts Strength/Skill 4 Sets, not for time: 10 Dips100 Meter farmer carry10 V-ups or tuck-ups WOD For time: 400 Meter run21 Back squats 135/95400 Meter run15 Back squats400 Meter run9 Back squatsRead More