Warm-Up 3 Sets: 3 Inchworms5 Cal Bike or Row10 Pineapple Pickers10 Sit-Ups Strength/Skill Clean Every 90 Seconds for 5 Sets: Clean x 2 Reps @ 80% WOD Complete the Following For Time: 50 Calorie Row50 BurpeesRead More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Sit-Ups10 Halo Mountain Climbers10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD 14 Minute AMRAP: 7 Box Jumps or Step-Ups 20/1414 Deadlifts 185/12521 Sit-UpsRead More

Warm-Up 3 Sets: 100 Meter Jog10 Goblet Squats10 Reverse Lunges10 Ring Rows WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) -Use one rower per team. Time is based off the class clock, not the monitor.Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog:20 Bar Hang10 Pineapple Pickers20 Banded Pull Aparts Strength/Skill Push Press 12 Minutes to build to a heavy single or work on technique WOD Complete a 12 Minute AMRAP: 2 Wall Balls 20/142 KBS 53/352 C2B Pull-ups4 Wall Balls4 KBS4 C2B Pull-ups6 Wall Balls6...Read More

WOD EMOM For 21 Minutes (7 Sets): Rope Climbs x 1-2 RepsBack Squats x 6 Reps @ 50 %Hang Power Snatch x 3 Reps @ 60%Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Pineapple Pickers10 Revere Lunges Strength/Skill EMOM For 5 Minutes: 3 Cleans @ 75% Power or full WOD Complete the Following For Time: 200 Meter Farmer Carry 70/53800 Meter Run80 Double-UndersRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Ring Rows5 Bottoms-up KB Press:20 Bar Hang Strength/Skill Complete 5 Sets: Unsupported Seated Barbell Press x 3 RepsSingle Arm DB Row x 4 Reps each arm WOD Complete 4 rounds for max reps: :30 Burpee Pull-Ups:30 Rest:30 Rowing for Calories:30 Rest:30 Ski For Calories:30 RestRead More

Warm-Up 2 Minute Row Then, 3 Sets: 10 Pineapple Pickers10 Box Step-Downs5 Bottoms Up KB Press Strength/Skill Front Squat 2-2-2-2-2-2 @23X1 WOD 10 Minute AMRAP: 16 Deadlifts 115/758 Front Rack Reverse Lunges4 Shoulder to OverheadRead More

Chili cook off is today at 2:00 PM and the address is on the whiteboard at the gym! WOD Teams of two, one person working at a time, alternate full rounds to complete 20 rounds for time: 5 Hang Power Cleans 115/755 Push Press 115/755 BurpeesRead More

Warm-Up 3 Minute Bike or Row Then… 3 Sets: 10 Sit-Ups10 Lunges10 Ring Rows WOD 20 Minute AMRAP: 7 Hang Dumbell Snatch Right Arm 50/357 Hang Dumbell Snatch Left Arm7 Box Jumps or Step-Ups 24/207 Toes to BarRead More