Warm-up 2:00 Bike, row, ski 3 Sets: 10 PVC pass through lunges10 Ring rows100 Meter jog Strength/Skill 100 D-ball carry6 Turkish get-ups (3/side)3 Broad jumps WOD 14 Minute AMRAP: 7 Hang power snatch 95/657 Box jumps or step-ups 24/20″7 Pull-upsRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Pineapple pikers:15 Jump rope10 Ring rows Strength/Skill Deadlifts 12-10-8-6 @20X1 WOD 8 Sets for max reps: :30 Double DB power cleans 50/35:30 Rest:30 Shuttle run x 25′:30 Rest Hybrid Conditioning (5:30) Every 6 Minutes for 30 minutes: 500 Meter row50′ Burpee broad jumps20 Wall...Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Ring rows20 Shoulder taps3 Inchworms WOD EMOM for 30 minutes (5 sets):Station 1: 1-3 Rope ClimbsStation 2: 10-15 DipsStation 3: 50 foot DB Walking Lunges 50/35Station 4: :45 Bike, caloriesStation 5: 100 Meter Farmer Carry 53/35Station 6: Rest Hybrid Conditioning (10:30) For time: 2,000 Meter row1,500 Meter...Read More

Have a minute? Please consider leaving a 5 star google review. Click here to leave a review Warm-up 2:00 Bike, row, ski 3 Sets: :15 Bar hang20 Banded pull-aparts20 Mountain climbers:15 Jump rope Strength/Skill 5 Sets: 4 Bench pressWeighted strict pull-ups x max reps WOD 12 Minute AMRAP: 20 Russian KBS 70/5310 V-ups20 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 Palloff hold/side:15 Bar hang10 Sampson lunges Strength/Skill Front squat 2-2-2-2-2-2 @ 22X2 WOD Two rounds for time: 25 Calorie row25 Thrusters 75/5525 Burpees over the barRead More

WOD Teams of two, alternate full rounds for 20 Minutes: 3 Ground to overhead6 Box jumps or step-ups12 Air squatsRead More

Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 7 Rounds for time: 250 Meter row or ski5 Toes to bar250 Meter row or ski10 Burpees 30 Minute time capRead More

Holiday Schedule: 12/31 – No 5:30, 6:30 PM1/1 – Closed Warm-up 2:00 Bike, row, ski 3 Sets: 10 Ring rows:15 Jump rope10 Sampson lunges Strength/Skill 3 Sets, not for time: 50′ feet DB Walking lungesStrict pull-ups x max repsHandstand hold x max time WOD 20 Minute AMRAP: 25 Double-unders5 Deadlifts 225/155100 Meter Suitcase carry 70/5310...Read More

Holiday Schedule: 12/31 – No 5:30, 6:30 PM1/1 – Closed Warm-up 2:00 Bike, row, ski 3 Sets: 10 Bottoms up KB press20 Banded pull-aparts20 Mountain climbers Strength/Skill 5 Sets: 6 Bench press8 Supine barbell rows WOD For time: 1,000 Meter row10 STOH 115/7530 Burpees10 STOH50 Sit-ups10 STOHRead More

Holiday Schedule: 12/31 – No 5:30, 6:30 PM1/1 – Closed Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 Palloff hold/side:15 Bar hang10 Sampson lunges Strength/Skill Front squat 3-3-3-3-3 @ 22X2 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 9/15/2025Read More