Holiday Schedule: 11/11 – No 5:30 or 6:30 PM Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers10 Ring rows10 Sit-ups Strength/Skill Back squat 6-6-6-6-6 65% WOD 12 Minute AMRAP: 12 Calorie row, ski, or bike6 Toes-to-bar12 BurpeesRead more

Holiday Schedule: 11/11 – No 5:30 or 6:30 PM WOD Teams of 2, one person working at a time, complete 3 rounds for max reps: 1:00 Rope climbs :30 Rest1:00 Bike, calories:30 Rest1:00 Goblet squats:30 Rest1:00 Plate-to-overhead:30 Rest1:00 Burpees to a plate:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang3 Inchworms20 Banded pull-aparts Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 400 Meter run or 500 meter row15 Russian KBS 70/53Accumulate :30 Bar hang100 Meter suitcase carry 70/53Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Pineapple pickers10 PVC pass though lunges Strength/Skill 5 Sets: 5 Deadlifts @20X15 Box jumps -Treat jumps as singles. Reset between each rep. WOD 12 Minute AMRAP: 10 Hang power snatch 75/5515 Wall balls20 V-ups Hybrid Conditioning (5:30) Every 2:30 for 40 minutes (4 sets): Station 1: 10 DB Bench Press + Bike or Row the Remainder Station 2: 10 DB Box Step Ups + Bike or Row the Remainder Station 3: 10 DB Rows + Bike or Row the Remainder Station 4: 400 Meter Run -Bike/row should be at a moderate paceRead more

Chili cook-off this Saturday, 3 PM at the gym. Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang3 Inchworms20 Banded pull-aparts Strength/Skill 3 Sets, not for time: 10-15 Deficit push-ups @21X13 Wall walks or inchworms5 Barbell rows WOD EMOM for 18 Minutes (6 sets): Station 1| 5 Power cleansStation 2| 100 Meter farmer carryStation 3| 1-3 Rope climbs Choose a weight that you can complete all 5 reps unbroken throughout the entire workout. Hybrid Conditioning (10:30) Every 3 minutes, for 30 minutes (10 sets): :30 Bike, row, ski, for calories:30 Farmer Carry 70/53Read more