Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 3 @ 75%3 @ 80%3 @ 85%2 @ 90% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to: 12/16/2019Read more

Warm-up 3 Sets: 100 Meter Jog10 Pineapple Pickers10 Ring Rows:15 HS Hold or :30 Plank WOD In teams of two, one person working at at a time, complete a 22 Minute AMRAP: 20 Alternating Single Arm DB Snatch 50/3520 Push-Ups20 Med Ball Sit-Ups 20/1420 Calorie BikeRead more

Warm-up 3 Sets: 100 Meter Jog10 Pineapple Pickers10 Ring Rows:15 HS Hold or :30 Plank WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max RepsRead more

Happy Thanksgiving! Below is our holiday schedule: Thursday: 9:30 am Friday: 9:30 & 11:30 am WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories (one rower per team) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 10 Minute AMRAP: Burpee Box Jump-Overs or Step-Overs 24/20″Read more

Warm-up 3 Sets: 20 Single-Unders10 Pineapple Pickers3 Inchworms:30 Tuck Hold Strength/Skill Clean 15 Minutes to build to a heavy single or work on techniqe WOD 14 Minute AMRAP: 7 Deadlifts 225/15521 Double-Unders21 Sit-UpsRead more