Warm-up 2:00 Bike, row, ski 3 sets: :15 Squat hold10 Sampson lunges:15 Bar hang3 Inchworms Strength/Skill Front squats 5 70%3 75%3 80%3 80%3 80% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 8/12/2024Read more

WOD 3 rounds for time with a partner: 80 Cals on any machine40 Power cleans 135/9520 Toes-to-barRead more

Strength/Skill Hang snatch 5-5-5-5-5 weight by feel WOD 3 sets for max reps: 1:00 Push press 95/651:00 Ski, calories1:00 Wall balls 20/141:00 RestRead more

Happy Halloween! Chili cook-off Saturday, November 2nd, 3:00 at the gym. There’s still a few spots available to enter a chili! Strength/skill Hang power clean 5-5-5-5-5 weight by feel WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 7/11/2024Read more

Warm-up 2:00 bike, row, ski 3 sets: :30 Leaning support on rings:15 Bar hang20 Banded pull-aparts Strength/Skill 4 Sets, not for time: 10 Ring push-ups @21X15 Weighted strict pull-ups10 V-ups or tuck-ups WOD 4 sets for max reps: :30 Dips:30 Rest:30 Bike, calories:30 Rest:30 Burpees:30 RestRead more