Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 3-3-3-3 @ 85% WOD 10 Minute AMRAP: 5/3 Strict Pull-ups5 Burpees7 KBS 70/53Read More

WOD Teams of two, alternate movements to complete 20 Minute AMRAP: 12 KBS 53/3512 Burpees12 KB Reverse Lunges12 Medicine Ball Sit-ups 20/1412 Cal BikeRead More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 PVC Pass Throughs10 Sit-Ups5 Bottoms Up Press:30 Plank or HS Hold Strength/Skill EMOM For 7 Minutes 3 Hang Snatch @70% WOD Complete the following for time: Row 1,000 Meters30 Alternating Single Arm DB Snatches100 Double-UndersRead More

No 5 or 6 am classes Thursday due to the probability of icy roads. Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 3 Inchworms10 Pineapple Pickers10 Sit-Ups:30 Bar Hang Strength/Skill Complete 3 Sets, not for time: HS Hold or Plank Hold x :30Turkish Get-up or Turkish Sit-up x 3 Reps WOD 7...Read More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Pineapple Pickers10 Reverse Lunges3 Inchworms Strength/Skill EMOM For 5 Minutes Power Clean x 5 Reps – weight by feel WOD EMOM For 8 Minutes 5 Deadlifts 225/1555 Burpees Over the BarRead More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats20 Banded Pull Aparts3 Inchworms Strength/Skill Push Press 3-3-3-3 @ 85% WOD Complete 4 Sets For Max Reps: :30 DB Push Jerk 50/35 each armRest :30:30 Ski For CaloriesRest :30:30 Wall Balls 20/14Rest :30Read More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 4-4-4-4 @ 80% WOD 10 Minute AMRAP: 15 KBS 53/3515 Sit-Ups15 Hand Release Push-upsRead More

Warm-Up Tabata row or bike Then, 3 Sets: 3 Inchworms:10 Bar Hang10 Mountain Climbers20 Banded Pull Aparts 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 reps Compare to 8/26/2022Read More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 100 Meter Jog10 Ring Rows10 Mountain Climbers 10 Goblet Squats WOD Teams of two, alternate full rounds to complete a 18 minute AMRAP: 7 Hang Power Cleans 95/657 Push Press7 Front SquatsRead More

Happy Thanksgiving! Below is our holiday schedule: Thursday: 10 am Friday: 8:30 & 9:30 am WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories (one rower per team) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes...Read More