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

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 30 Single Unders10 Mountain Climbers10 Pineapple Pickers:15 Bar Hang Strength/Skill Complete 4 Sets, Not For Time: Rope Climbs or Rope Pulls x 1-3 RepsHollow or Tuck Hold x accumulate :30 WOD 12 Minute AMRAP: 4 Deadlifts 275/1908 Wall Balls 20/1416 Double-UndersRead More

Walker Meadow Farms will be here from 3-7 to showcase and sell their produce/meat. Come check it out and possibly find some ingredients for Saturday’s chili cook off! Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Pineapple Pickers10 Revere Lunges Strength/Skill EMOM For 6 Minutes: 3 Cleans @ 70%...Read 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 4 RepsSingle Arm DB Row x 6 Reps each arm WOD Complete 4, 2 Minute AMRAPs: 250 Meter RowPull-Ups x Max Reps Rest 2 Minutes Between Each SetRead More

Warm-Up 2 Minute Row Then, 3 Sets: 100 Meter Jog3 Inchworms10 Goblet Squats Strength/Skill Front Squat 3-3-3-3-3 @23X1 WOD 10 Minute AMRAP: 100 Meter Run16 Air Squats18 KBS 53/35Read More

WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Ski100 Calorie Bike100 Calorie Row1 Mile Relay Run (4×400)Read More