Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Back squat 6-6-6-6 @65% WOD 8 Minute AMRAP: 10 Pull-ups14 Single arm DB thrusters 50/35* *Split reps between arms as neededRead More

Strength/Skill Clean 3@75%3@80%2@85%1@90%1@90% WOD Teams of two, one person working at a time, complete the following: 16 Minute AMRAP: 60 Calorie bike40 Power cleans 135/9520 Box jumps or step ups 24/20Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 pvc pass through lunges20 single unders10 goblet squats Strength/Skill Overhead squat or front squat 7-7-7-7 weight by feel WOD 7 Minute AMRAP: 7 Hang power snatch 75/5521 Double-undersRead More

Warm-up 400 meter jog then, 3 sets: 10 Banded good mornings10 Mountain climbers10 Ring rows Strength/Skill Tempo deadlifts 9-7-5-4 @ 20X1 WOD EMOM 16 minutes for max reps/time: Min. 1 | Max handstand holdMin. 2 | DB shoulder press 35/25/sideMin. 3 | Max hang from a pull-up barMin. 4 | Strict pull-ups– Score is total...Read More

Warm-up 2:00 bike, row, ski 3 sets: 100 meter run5 bottoms up KB press/side:20 HS hold or plank Strength/Skill Push press 3-3-3-3 @ 85% WOD 12 minute AMRAP: 50 Wall balls 20/14800 Meter Run30 Hang Power cleans 115/75Read More

Warm-up 2:00 bike, row, ski 3 sets: :20 Palloff hold/side10 Goblet squats:10 Goblet squat hold Strenght/Skill Back Squat 10-10-10 @ 50-60% WOD 3 Rounds for time: 30 KBS 50/3520 BurpeesRead More

Holiday weekend schedule: Friday 9/1 – No 8:30 Sweat class, or 3:30Saturday 9/2 – 8:30, 9:30Monday 9/4 – Closed Warm-up 2:00 bike, row, ski 3 sets: 10 ring rows:20 plank10 pineapple pickers Strength/Skill 3 sets, not for time: Dips x 5-10 repsBarbell row x 6 repsFarmer carry x 100 meters WOD Teams of two, one...Read More

Strength/Skill Tempo deadlifts 10-8-6-5 @ 20X1 WOD 5 Rounds For Time: 10 Back rack reverse lunges 95/6520 Sit-upsRead More

Holiday weekend schedule: Friday 9/1 (baby day) – No 8:30 Sweat class, or 3:30Saturday 9/2 – 8:30, 9:30Monday 9/4 – Closed Warm-up 2:00 bike, row, ski 3 sets: 10 Banded good mornings5 DB rows + 5 DB press/side:20 HS hold or plank WOD 20 Minute AMRAP: 250 Meter row or ski10 Alternating DB snatches 50/35200...Read More

Warm-up 2:00 bike, row, ski 3 sets: 20 single-unders5 bottoms up KB press/side:20 HS hold or plank Strength/Skill Push press 4-4-4-4 @ 80% WOD EMOM for 12 minutes: Min. 1 | 4 strict pull-ups + 10 push-ups + 15 air squatsMin. 2 | Max-rep double-unders– Score is total reps.Read More