Warm-up Complete 3 Sets: 10 Air Squats:15 Squat Hold:30 Plank Hold10 Dynamic Pigeon Strength/Skill Back Squat 4-4-4-4-4 @ 75% WOD Complete the Following for Time: 120 KBS 53/35*Complete 5 burpees at the begining of each minute, beginning on minute 1.Read more

Warm-Up 3 Sets: Row 10 Calories10 Reverse Lunges10 Air Squats WOD 20 Minute AMRAP: 350 Meter Row10 Straight Leg Sit-Ups8 DB box Step-Overs 45/30 each hand, 20″ box4 DB Front Squats 45/30Read more

Warm-Up 3 Sets: 5 Single Arm DB Shoulder Press20 Mountain Climbers3 Inchworms Strength/Skill Push Press 4-4-4-4-4 – Weight By Feel, From the Floor WOD Complete 5 Rounds For Time 7 Single arm DB to Overhead, Right Arm 50/357 Single arm DB to Overhead, Left Arm7 Burpees over the DB 10 Minute Time CapRead more

We’ve been fielding plenty of questions about the use of masks while working out. You will not be required to wear a mask while working out. The state has made an exemption for exercise. However, we are asking members to wear a mask as they enter the building or anytime they leave their designated workout area. We’re following the guidelines in order to protect our business and the people we love. Warm-Up 3 Sets: 20 Jumping jacks10 Pineapple pickers10 Reverse lunges3 Inchworms Strength/Skill Clean 5-3-3-2-2 – Weight By Feel WOD 8 Minute AMRAP: 5 Hang Power Clean 165/11020 Air SquatsRead more

Warm-Up Tabatta Row WOD EMOM for 18 Minutes (6 Sets): Station 1 – Row x 10-12 CaloriesStation 2 – Deadlift x 5 Reps 275/190Station 3 – Burpees Over the Bar x 6-8 RepsRead more