Warm-Up Complete 3 Sets: 20 Single Unders10 Bike or Row10 Ring Rows10 Goblet Squats Strength/Skill Hang Power Clean 12 Minutes to build to a heavy single WOD Complete the Following Fro Time: 30-25-20-15-10 Calorie Row or BikePush-UpsKBS 50/35 25 Minute Time Cap Compare to: 6/4/2021Read More
Weather update: We’re going to hold off on our 5 & 6 am classes for Tuesday, but we plan on opening tomorrow. For latest info on weather closures, follow us on Instagram & Facebook. Strength/Skill Back Squat 10-10-10 Weight by feel WOD “Open Workout 13.2” 10 Minute AMRAP: 5 Shoulder-to-Overhead 115/7510 Deadlifts 115/7515 Box Jumps...Read More
If you are attending the Christmas Eve classes, please register so we can get a headcount. Holiday schedule: 12/24 – Sweat Class 8:30, CF 10:30 12/25 – Closed 12/31 – Sweat Class 8:30, CF 9:30 1/1 – Closed WOD In teams of three, with one person working at a time, complete the following for max...Read More
Holiday schedule: 12/24 – Sweat Class 8:30, CF 10:30 12/25 – Closed 12/31 – Sweat Class 8:30, CF 9:30 1/1 – Closed Strength/Skill Dungeness 3 Sets, Not for Time: Single Arm DB Row x 8 RepsHigh Box Jumps x 3 Reps, Step DownWall Walks x 3 Reps Octopi 3 Sets, Not for Time: Single Arm...Read More
Warm-Up Complete 3 Sets: 20 Single Unders10 Bike or Row10 Ring Rows10 Goblet Squats Strength/Skill Hang Power Clean 4-4-3-3-2-2 – weight by feel WOD Complete the following fro time: 40-30-20-10 KBS 53/35Double-UndersRead More
Warm-Up 3 Sets: 125 Meter Ski or Row10 Pineapple Pickers10 Air Squats20 Mountain Climbers WOD In teams of two, one person “working” at a time, complete an 18 Minute AMRAP: 100 Meter Farmers Carry 70/53Row For Calories -Partner 1 carries, while partner 2 rows. When partner 1 returns from the carry, partners will alternate and...Read More
Warm-Up 3 Sets: 10 Lunges10 Calorie Bike3 Inchworms10 Sit-ups WOD EMOM for 24 Minutes: Bike x :30Push Jerk x 3 Reps 155/105DB Lunges x 10 Reps 45/25 Each Hand Score = Bike CaloriesRead More
