Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 KB deadlifts10 Reverse lunges Strength/Skill Push Jerk 3-3-3-3-3 80% WOD Against a 2-minute running clock 250 Meter RowMax Reps of Strict Handstand Push-Ups Rest 2 minutes, and repeat for a total of four sets. Scale HSPU with unsupported seated barbell pressRead More

Warm-up 2:00 Bike, row, ski 3 sets: :15 Squat hold10 Sampson lunges:15 Bar hang3 Inchworms Strength/Skill Front squats 5 70%3 75%3 80%3 80%3 80% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 8/12/2024Read More

WOD 3 rounds for time with a partner: 80 Cals on any machine40 Power cleans 135/9520 Toes-to-barRead More

Strength/Skill Hang snatch 5-5-5-5-5 weight by feel WOD 3 sets for max reps: 1:00 Push press 95/651:00 Ski, calories1:00 Wall balls 20/141:00 RestRead More

Happy Halloween! Chili cook-off Saturday, November 2nd, 3:00 at the gym. There’s still a few spots available to enter a chili! Strength/skill Hang power clean 5-5-5-5-5 weight by feel WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 7/11/2024Read More

Warm-up 2:00 bike, row, ski 3 sets: :30 Leaning support on rings:15 Bar hang20 Banded pull-aparts Strength/Skill 4 Sets, not for time: 10 Ring push-ups @21X15 Weighted strict pull-ups10 V-ups or tuck-ups WOD 4 sets for max reps: :30 Dips:30 Rest:30 Bike, calories:30 Rest:30 Burpees:30 RestRead More

Chili cook-off Saturday, November 2nd, 3:00 at the gym. There’s still a few spots available to enter a chili! Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 KB deadlifts10 Reverse linges Strength/Skill Push Jerk 4-4-4-4-4 75% WOD 3 rounds for time of: 500 meter row or ski12 Deadlifts, 225/155 lbs21 Single...Read More

Warm-up 2:00 Bike, row, ski 3 sets: :15 Squat hold10 Sampson lunges:15 Bar hang3 Inchworms Strength/Skill Front squats 5-5-5-5-5 70% WOD 10 Minute AMRAP: 15 Air squats10 Power snatch 75/555 C2B Pull-upsRead More

WOD Teams of two will alternate movements to complete as many rounds and reps as possible in 21 minutes: 3 Push jerks 155/1056 Pull-Ups9 Toes-to-Bar12 Goblet Squats 70/5315 Calories of RowingRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 meter single OH DB carry10 PVC pass through lunges5-10 Push-ups Strength/Skill Snatch 3 70%3 75%2 80%1 85%1 90%1 95%1 100+% WOD EMOM for 15 minutes: Station 1|Dips x 5-10Station 2|Bar hang x max timeStation 3|D-ball carry x 100 MetersRead More