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

Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold10 PVC pass throughs100 Meter run10 Pineapple pickers Strength/Skill EMOM for 9 Minutes High hang snatch x 3 reps WOD 4 Rounds for time: 400 Meter run20 Russian KBS 70/53 Hybrid Conditioning (5:30) 30 Minute AMRAP: Every 5 Minutes for 30 minutes: Station 1:400...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold10 Sampson lunges10 Ring rows10 Goblet squats Strength/Skill 4 Sets, not for time: 10 Supine barbell rows100 Meter D-ball carry WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD For time: 50 Calorie Row or ski40 Burpees over the bar30 Hang power cleans 135/95Read 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 70% WOD 9 Minute AMRAP: 12 Alternating DB snatches 50/536 Toes-to-barRead More

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 40 Calorie Bike30 Partner medicine ball sit-ups40 Deadlifts 225/155Read More

Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 100 Meter suitcase carry 70/5312 Single DB STOH 50/358 DB facing Burpees16 Double-undersRead More