Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope3 Inchworms50′ Halo monster walk WOD Teams of two, alternate full rounds for 20 Minutes: 5 Back squats 185/12510 Deficit push-ups 45/35 plates20 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings5 Up downs5 Box step downs/side WOD 17 Minute AMRAP: 30 Calorie row20 Russian KBS 70/5310 Burpee box jumps/step-ups 24/20″ Accessory 3 Sets: 10 Straight arm lat pull downs8 Bulgarian split squats/side8 Weighted hanging knee tucksRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 Bar hang10 PVC pass through lunges Strength/Skill 5 Sets: High hang clean + Hang clean + Clean WOD 15 Minute AMRAP: 400 Meter run15 Pull-ups15 Hang power snatch 75/55 Hybrid Conditioning (5:30) 4 Rounds for time: 400 Meter run500 Meter row100 Meter suitcase...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up KB press:15 HS or plank hold:15 Bar hang Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD For time: 60 Sit-ups200 meter Suitcase Carry 70/5340 Sit-ups200 meter Suitcase Carry20 Sit-ups200...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Samson lunges50’Halo monster walk5 Single arm DB press/side Strength/skill Front Squat 12 Minutes to build to a heavy single or work on technique WOD 5 Rounds for max reps: :30 Bike, calories:30 Rest:30 Alternating pistols:30 Rest:30 Alternating DB snatches 50/35:30 RestRead More

Holiday schedule Labor Day 9/7 – No classes Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 HS or plank hold3 Inchworms WOD Teams of two, one person “working” at a time, complete the following for time: 20 Minute AMRAP: 500 Meter row5 Pull-ups10 Push-ups15 Sit-ups -One partner rows while the other...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog50′ Halo monster walk10 OH banded tri extensions WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 1/15/2026 Accessory 3 Sets: 20 Alternating cross-body hammer curls 20X010 DB skull crushers @ 20X05 Turkish sit-up/sideRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Hanging knee raises3 Inchworms10 Sit-ups Strength/Skill EMOM for 9 minutes: High hang clean x 3 reps WOD 10 Rounds for time: 5 Toes-to-bar3 DB clean-to-OH 50/351 Wall walk -Use two DB’s Hybrid Conditioning (5:30) 21-18-15-12-9-6-3 KBS 53/35Bike, calories100 Meter farmer carry 53/35 30 Minute time capRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows20 Plank shoulder taps10 Samson lunges Strength/Skill 3 Sets, not for time: 25′ DB walking lunge14 Incline DB bench press5-10 Strict supine pull-ups WOD 15 Minute AMRAP: 500 Meter row10 Burpees10 KBS 70/53 Hybrid Conditioning (10:30) 21-18-15-12-9-6-3 KBS 53/35Bike, calories100 Meter farmer carry 53/35 30 Minute...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push Jerk Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 4...Read More