Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs100 Meter jog10 Goblet halo squats10 Pineapple pickers Strength/skill Front squats 10-10-10 WOD 3 Round for time: 400 Meter run10 Power snatch 75/5510 Burpees over the barRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Single arm DB deadlif/side5 Bottoms up KB press/side:15 Jump rope1:00 bike, row, or ski WOD Teams of two, alternate full rounds for 20 Minutes: 6 Box jumps or step-ups 14/20″8 Alternating DB snatch 50/3512 Air squatsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 OH tricep extensions10 DB floor press10 Ring rows100 Meter jog WOD 4 Rounds for time: 500 Meter row10 Bench press 135/95 16 Minute time cap Accessory 3 Sets: 5-10 Deficit push-up @21X13-5 Strict pull-ups @20X1Max hollow or tuck holdRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang10 Samson lunges10 Pineapple pickers Strength/skill Every 90 seconds for 5 sets: 3 Snatches @ 75% WOD EMOM for 12 minutes: Station 1|100 Meter farmer carry 70/53Station 2|:30 Bike, calories Record total calories Scale farmer carry to be completed under :50 Hybrid Conditioning (5:30) Five rounds for time: 500 Meter row10 DB thrusters10 Calorie bikeRead more

No 6 AM class Wednesday. Our water will be shutoff between 6-7 to complete a plumbing repair…. Which means we won’t have working toilets during that time. Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Jump rope10 Ring rows10 Goblet squats Strength/Skill 3 Sets, not for time: 10 Supinated barbell row10 Bulgarian split squats/sideMax HS or plank hold WOD 15 Minute AMRAP: 21 Double-unders15 Calorie row or ski9 Thrusters 96/65 Hybrid Conditioning (10:30) Five rounds for time: 500 Meter row10 DB thrusters10 Calorie bikeRead more