Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press:15 Jumps rope Strength/Skill Push press 3-3-3-3-3 85% WOD 5 Rounds for time: 100 Meter run5 Power cleans100 Meter run10 V-ups -Choose a weight that you can complete touch-n-go throughout the all five rounds.-Score = time, weightRead More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers:15 Bar hang10 Halo squats Strength/Skill Back squat 4-4-4-4-4 80% WOD 12 Minute AMRAP: 15 KBS 53/3510 Pull-ups5 Burpee box jumps 24/20″Read More

WOD Teams of two, alternate full rounds for 20 Minutes: 5 Hang power cleans 135/955 STOH5 BurpeesRead More

Holiday schedule: 9:30, 3:30 WOD 22 Minute AMRAP: 100 Meter suitcase carry 70/533 Deadlifts 275/1905 Toes-to-bar7 Single DB push press/arm 50/359 Calorie bike, row, skiRead More

Holiday Schedule: 11/27 – 10:00 11/28 – 9:30, 3:30 WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories (one rower per team) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 10 Minute AMRAP: Burpee Box Jump-Overs...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Sampson lunges10 Ring rows10 Goblet squats Strength/Skill 3 Sets, not for time: 8 Supine barbell rows10 Ring push-upsHS hold x max time WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare to: 5/13/2025Read More

Holiday Schedule: 11/27 – 10:00 11/28 – 9:30, 3:30 Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold10 Sampson lunges5 Bottoms up KB press:15 Jumps rope Strength/Skill Push press 4-4-4-4-4 80% WOD 5 Rounds for time: 10 KBS 70/5320 Sit-ups40 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers:15 Bar hang10 Sit-ups Strength/Skill Back squat 5-5-5-5-5 75% WOD 8 Minute AMRAP: 3 Thrusters 95/653 Burpees over the bar6 Thrusters6 Burpees over the bar9 Thrusters9 Burpees over the bar Increase each round by three reps until time expires.Read More

WOD Teams of two, one person working at a time, complete a 22 minute AMRAP: 80 Calorie Row40 Box jumps or step-ups 24/2040 DB pull-throughs 50/3540 Single DB thrustersRead More

Thanksgiving weekend schedule: Thursday 11/27 – 10:00 Thanksgiving workout Friday 11/28 – 9:30, 3:30 Saturday- 8:30, 9:30 Warm-up 2:00 bike, row, ski 3 Sets: 10 DB floor press10 Pineapple pickers10 Ring rows Strength/Skill Power clean 5-5-5-5-5 -Work at a weight that can be completed unbroken WOD EMOM for 16 Minutes: Station 1|15 DB bench press...Read More