Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Sampson lunges10 Ring rows10 Goblet squats Strength/Skill 3 Sets, not for time: 8 Supine barbell rows10 Ring push-upsHS hold x max time WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare to: 5/13/2025Read more

Holiday Schedule: 11/27 – 10:00 11/28 – 9:30, 3:30 Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold10 Sampson lunges5 Bottoms up KB press:15 Jumps rope Strength/Skill Push press 4-4-4-4-4 80% WOD 5 Rounds for time: 10 KBS 70/5320 Sit-ups40 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers:15 Bar hang10 Sit-ups Strength/Skill Back squat 5-5-5-5-5 75% WOD 8 Minute AMRAP: 3 Thrusters 95/653 Burpees over the bar6 Thrusters6 Burpees over the bar9 Thrusters9 Burpees over the bar Increase each round by three reps until time expires.Read more

WOD Teams of two, one person working at a time, complete a 22 minute AMRAP: 80 Calorie Row40 Box jumps or step-ups 24/2040 DB pull-throughs 50/3540 Single DB thrustersRead more

Thanksgiving weekend schedule: Thursday 11/27 – 10:00 Thanksgiving workout Friday 11/28 – 9:30, 3:30 Saturday- 8:30, 9:30 Warm-up 2:00 bike, row, ski 3 Sets: 10 DB floor press10 Pineapple pickers10 Ring rows Strength/Skill Power clean 5-5-5-5-5 -Work at a weight that can be completed unbroken WOD EMOM for 16 Minutes: Station 1|15 DB bench press 50/35Station 2|Max rep Supine strict pull-upsStation 3|10 DipsStation 4|:30 Bike, calories Score = pull-ups + caloriesRead more