Warm-Up 3 Sets: 100 Meter Run10 Halo Squats5 Monster Walks10 Halo Mountain Climbers10 Ring Rows Strength/Skill Pause Front Squat 2-2-2-2-2 @ 22X1 WOD 10 Minute AMRAP: 5 Power Cleans 155/105100 Meter Run5 Burpees Over the Bar100 Meter RunRead more

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

Rowing clinic this Saturday, 10:30 am. Work on your rowing technique with rowing coach Eric Delacorte! You can reserve your spot on our class registration page. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Sit-Ups Strength/Skill EMOM For 9 Minutes Hang Snatch (Above Knee) x 3 Reps @ 65% WOD Complete the Following For Time: 40/35 Calorie Bike20 Back Squats 225/15580 Double-UndersRead more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets Pec Walk x 100 MetersOH Plate Hold Sit-Ups x 8 RepsReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD Complete 4 sets, Not for Time: Bench Press x 8 RepsSingle Arm DB Rows x 8 each armFarmers Carry x 100 MetersRead more

Warm-Up 3 Sets: 5 Calorie Ski3 Inchworms6 Step-Ups:15 Plank or HS Hold WOD EMOM for 21 Minutes (7 Sets): Minute 1 – Ski x 30 Seconds for Max CaloriesMinute 2 – Burpee Box Jump or Step-Overs x 5 RepsMinute 3 – DB Lunges x 8 Reps 50/35 each handRead more