Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up KB press:15 HS or plank hold:15 Bar hang Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD For time: 60 Sit-ups200 meter Suitcase Carry 70/5340 Sit-ups200 meter Suitcase Carry20 Sit-ups200 meter Suitcase Carry Hybrid Conditioning 4 Rounds for time: 400 Meter run500 Meter row100 Meter suitcase carryRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Samson lunges50’Halo monster walk5 Single arm DB press/side Strength/skill Front Squat 12 Minutes to build to a heavy single or work on technique WOD 5 Rounds for max reps: :30 Bike, calories:30 Rest:30 Alternating pistols:30 Rest:30 Alternating DB snatches 50/35:30 RestRead more

Holiday schedule Labor Day 9/7 – No classes Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 HS or plank hold3 Inchworms WOD Teams of two, one person “working” at a time, complete the following for time: 20 Minute AMRAP: 500 Meter row5 Pull-ups10 Push-ups15 Sit-ups -One partner rows while the other completes as many reps of the other movements as possible. Partners aleternate after each row and pick up where the other left off.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog50′ Halo monster walk10 OH banded tri extensions WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 1/15/2026 Accessory 3 Sets: 20 Alternating cross-body hammer curls 20X010 DB skull crushers @ 20X05 Turkish sit-up/sideRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Hanging knee raises3 Inchworms10 Sit-ups Strength/Skill EMOM for 9 minutes: High hang clean x 3 reps WOD 10 Rounds for time: 5 Toes-to-bar3 DB clean-to-OH 50/351 Wall walk -Use two DB’s Hybrid Conditioning (5:30) 21-18-15-12-9-6-3 KBS 53/35Bike, calories100 Meter farmer carry 53/35 30 Minute time capRead more