Warm-Up 3 Sets: 125 Meter Row8 Reverse Snow Angels10 Air Squats3 Icnhworms WOD 16 Minute AMRAP: 1000 Meter Row Then, with the remaining time, complete 7 Hang Power Cleans 135/955 Thrusters 135/955 Burpees Over the BarRead more

Warm-Up 3 Sets: 10 Knee Hug to Lunge10 Calf Raises10 Stationary Skipping High Knees WOD Complete the Following for Time: 800 Meter Run25 Burpees1,000 Meter Row25 BurpeesRead more

Warm-Up 3 Sets: 10 PVC OHS or FS10 PVC Pass Throughs20 Mountain Climbers10 Pineapple Pickers Strength/Skill Dungeness Back Squat 5-5-5-5-5 – weight by feel Octopi Overhead Squat 5-5-5-5-5 – weight by feel WOD Complete the Following for Time: 50-30-10 Kettle Bell Swings 50/35Butterfly Sit-UpsRead more

Warm-Up 3 Sets: :20 Plank5 Single Arm DB Deadlifts, each arm5 Single Arm DB Push Press, each arm8 Reverse Lunges WOD 15 Minute AMRAP: 2 Alternating Single Arm DB Snatch 50/352 Burpees2 DB Reverse Lunges 20/35 (single DB)4 Alternating Single Arm DB Snatch4 Burpees4 DB Reverse Lunges6 Alternating Single Arm DB Snatch6 Burpees6 DB Reverse Lunges8 Alternating Single Arm DB Snatch8 Burpees8 DB Reverse Lunges Keep in creasing reps by increments of two until time expires.For lunges, carry the DB anyway you can.Read more

We ask that you don’t talk politics/election at the gym. The gym is a great place to get away from everything and relieve stress. If you find that you need to talk politics, please find another avenue for your discussion. “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun.” – Pat Sherwood Warm-Up 3 Sets: 6 Dynamic Scorpions20 Mountain Climbers5 High Hang Power Cleans (w/bar) Strength/Skill EMOM for 10 Minutes: 3 Power Cleans + 2 Front Squats WOD 10 Minute AMRAP: 12 Deadlifts 225/15518 Air Squats12 Hand Release Push-UpsRead more