This Saturday we’ll be doing Murph!– We help members scale this workout so it can be completed by anyone.– Classes at 8:30 & 10:00. We’ll be closed Monday for Memorial Day.– We’ll have food, drink, and fun after the workout.– Have questions about the workout or how to scale? Click HERE Warm-up 2:00, bike, row, ski 3 Sets: 100 Meter jog10 Walking lunges20 Mountain climbers10 Ring rows WOD Every minute on the minute for 30 minutes (6 sets of Each): Minute 1 – 10 Double Dumbbell Box Step-ups (goal is 30-45 seconds here)Minute 2 – 10/8 Calorie Assault BikeMinute 3 – 14 DB Pull ThroughsMinute 4 – 10/8 Calorie RowMinute 5 – 100 Meter Suitcase CarryRead more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets :30 Jump rope8 Sampson Lunges8 Reverse Snow Angels Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD 9 Minute AMRAP: 8 Single arm DB STOH/arm40 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Deadlift 11-9-7-5 @20X1 Try to increase weight from last week WOD Complete as many rounds as possible in 6 minutes of:5 Strict Pull-Ups10 Goblet Squats 70/53 Rest 2 minutes, and then … Complete as many rounds as possible in 6 minutes of:12 V-Ups3 Wall WalksRead more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Sampson lunges10 Pineapple pickers10 Halo squats Strength/Skill Back squat 10-10-10 65% WOD Four rounds for time: 250 Meter Row or Ski10 Burpees over the Bar8 Power Snatches 95/65Read more

WOD Teams of two, one person working at a time: 60 Cal bike60 Power cleans60 DB Pull throughs60 DB Push press60 Cal skiRead more