Warm-Up 3 Sets: 5 Cal Bike or Ski5 Bottoms Up Press:20 Plank or HS Hold Strength/Skill 10 Minutes to work on gymnastics/body weight movements Example 1: EMOM For 10 Minutes Station 1 – :30 Handstand HoldStation 2 -10 Alternating Pistols Example 2: 10 Ring Rows10 Squats10 Sit-ups WOD Complete The Following For Time: 1,500 Meter Row30 KB Goblet Reverse Lunges 70/53400 Meter Single Arm Farmer Carry 70/53150 Double-UndersRead more

Strength/Skill Shoulder Press 8@65%6@75%4@80%4@85%2@90%1@9510@55% WOD Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run15 Deadlifts 225/15510 Box Jumps or Step-Ups 24/20 Score = Slowest time of the 3 sets.Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 4@80%3@85%2@90%2@90%2@90% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65Pull-ups Compare to: 10/11/2021Read more

Join us this Saturday for the Fathoms of Fun Parade! We’ll have an extra class at 5:00 PM followed by the parade at 6:00 which you can watch from the gym. Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers:30 Plank Hold:15 Bar Hang WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-Ups15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read more

Join us this Saturday for the Fathoms of Fun Parade! We’ll have an extra class at 5:00 PM followed by the parade at 6:00 which you can watch from the gym. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through10 Goblet Squats10 Ring Rows Strength/Skill Snatch 3-3-2-2-1-1 WOD Complete the Following For Time: 50 Calorie Row40 Alternating DB Snatch 50/3530 Single DB Box Step-Ups 50/35Read more