Warm-Up 3 Sets: 10 Monster Walks (5 left, 5 right)10 Reverse Lunges10 Dynamic Scorpions Strength/Skill Complete 5 Sets: Back Squat x 4 Reps @22X1Single-Arm DB Rows x 5 Reps, each arm WOD Complete 4 Sets, Not for Time: Dips 5-10 RepsBanded Leg Curls x 20 RepsMedicine Ball Sit-Ups 15 x RepsRead more

Warm-Up 3 Sets: 10 Pineapple Pickers:20 Plank:15 Bar Hang WOD Complete the Following For Time: 50 DB Deadlifts 50/3540 Burpees30 Pull-UpsHill RunRead more

Warm-Up 3 Sets: 10 Air Squats3 Inchworms8 Dynamic Scorpions Strength/Skill Dungeness Complete 4 Sets: 1 Power Clean + 6 Front Squats @ 75% of Clean 1RM Octopi Complete 4 Sets: 1 Clean + 5 Front Squats @ 75% of Clean 1RM WOD 8 Minute AMRAP: 10 Hang Power Cleans 95/6520/15 Hand Release Push-UpsRead more

Warm-Up 3 Sets: 5 Cal Row3 Inchworms5 Strict Shoulder Press w/ Empty Bar WOD 16 Minute AMRAP: 15 Calorie Row5 Push Press 135/9515 Air SquatsRead more

WOD 5K Run We will be closed Monday for Labor Day.Read more