Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang3 Inchworms20 Banded pull-aparts Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 400 Meter run or 500 meter row15 Russian KBS 70/53Accumulate :30 Bar hang100 Meter suitcase carry 70/53Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Pineapple pickers10 PVC pass though lunges Strength/Skill 5 Sets: 5 Deadlifts @20X15 Box jumps -Treat jumps as singles. Reset between each rep. WOD 12 Minute AMRAP: 10 Hang power snatch 75/5515 Wall balls20 V-ups Hybrid Conditioning (5:30) Every 2:30 for 40 minutes (4 sets): Station 1:...Read More

Chili cook-off this Saturday, 3 PM at the gym. Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang3 Inchworms20 Banded pull-aparts Strength/Skill 3 Sets, not for time: 10-15 Deficit push-ups @21X13 Wall walks or inchworms5 Barbell rows WOD EMOM for 18 Minutes (6 sets): Station 1| 5 Power cleansStation 2| 100 Meter farmer carryStation...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 65% Weight by feel WOD 3 Rounds for time: 400 Meter run50 Step-ups 24/20″10 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers10 Ring rows Strength/Skill Back squat 6-6-6-6-6 60% Weight by feel WOD 10 Minute AMRAP: 10 Single DB hang clean to OH, right10 Single DB hang clean to OH, left10 Pull-ups20 Air squatsRead More

WOD Teams of two, alternate full rounds for 20 minutes: 5 Hang power cleans5 Push press5 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Pineapple pickers10 DB floor press Strength/Skill 4 Sets, not for time: 2-5 Rope climbs or pulls from ground10 Bench press WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a...Read More

Holiday schedule:Friday 10/31 – no 6:30 pm class Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchwroms10 Walking lunges10 Pineapple pickers5 Single arm DB press Strength/Skill 5 Sets: 7 Deadlifts @20X15 Box jumps -Treat jumps as singles. Reset between each rep. WOD For time: 50 Step-ups 24/20″50 Sit-ups50 Single DB thrusters 35/3550 Sit-ups50 Step-ups 15...Read More

No 6:30 PM class on Halloween Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Pineapple pickers20 Banded pull aparts:30 Jump rope Strength/Skill 3 Sets, not for time: 5-10 Deficit push-ups @21X1100 Meter farmer carry6 Barbell rows WOD Every 5 Minutes for 15 minutes: 100 Meter KB suitcase carry 70/53100 Double-unders20 KBS 70/53 -Score...Read More

Holiday schedule:Friday 10/31 – no 6:30 pm class Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank Position Shoulder Taps10 Single Arm Banded Lat Pulldowns (each arm) Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row20 Hang power cleans 135/9530 Pull-ups Compare to 7/1/2025Read More