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

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Front squat 15 Minutes to build to a heavy single WOD For time: 30 Deadlifts 225/155400 Meter run50 KBS 53/35Read More

Strength/Skill Clean 4 sets: 3 reps @ 85% WOD Teams of two, oe person working at a time, complete the following: 100 Calorie bike50 Push press 95/6550 Burpees50 Push press100 calorie skiRead More

Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 400 Meter run10 Toes-to-bar20 Wall ballsRead More

Strength/Skill Tempo deadlift 11-9-7-6 @ 20X1 WOD For Time: 50 Bench press 135/9550 Sit-ups50 Box step-overs 20/14Read More

Warm-up 1 Set: 1:00 bike, slow20 single unders10 mountain climbers 1 set: 1:00 bike, medium30 single unders10 reverse lunges 1 set: :30 bike, fast40 single unders10 grass hoppers or mountain climbers WOD 5 Minute AMRAP: 100 Meter farmer carry 70/5330 Double-unders Rest 2:00 5 Minute AMRAP: Bike, calories Rest 2:00 5 Minute AMRAP: 10 Double...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 5-5-5-5 @ 75% WOD For time: 21-15-9 Calorie row or skiHang power snatches 95/65Deficit Push-ups 45/35 lb. platesRead More