Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges5 Bottoms up KB press/side:15 Plank or HS hold WOD Teams of two, alternate full rounds for 22 minutes: 5 Cal bike10 Push press 75/5515 Sit-upsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Up downs10 Air squats10 Ring rows Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 100 Meter KB suitcase carry 70/535 DB Burpees 50/355 DB Hang power cleans5 DB Fronts squatsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang:15 Jump rope10 Pineapple pickers Strength/skill Every 90 seconds for 5 sets: 2 Snatches @ 80% WOD For time: 30 Calorie bike Then, 3 Rounds: 50 Double-unders15 Toe-to-bar Hybrid Conditioning (5:30) “Mikko’s Triangle” EMOM for 39 minutes1 minute Row1 minute Ski Erg1 minute...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 KB deadlifts10 Sit-ups10 Double DB rows Strength/skill 3 Rounds, not for time: 8 Supinated barbell rows20 Top down alternating DB bench press12 V-ups or tuck-ups WOD 10 down to 1 reps for time: KBS 70/53Box jumps or step-ups 24/20 Hybrid Conditioning (10:30) 5 x 4:00...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees:15 HS or plank hold10 Samson lunges5 Single arm DB press/side Strength/Skill Push jerk 3-3-3-3-3 80% WOD 20 Minute AMRAP: 1,000 Meter row or ski12 C2B pull-ups10 Single OH DB lunge, right 50/3510 Single OH DB lunge, leftRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs100 Meter jog10 Goblet halo squats10 Pineapple pickers Strength/skill Front squats 10-10-10 WOD 3 Round for time: 400 Meter run10 Power snatch 75/5510 Burpees over the barRead More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Single arm DB deadlif/side5 Bottoms up KB press/side:15 Jump rope1:00 bike, row, or ski WOD Teams of two, alternate full rounds for 20 Minutes: 6 Box jumps or step-ups 14/20″8 Alternating DB snatch 50/3512 Air squatsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 OH tricep extensions10 DB floor press10 Ring rows100 Meter jog WOD 4 Rounds for time: 500 Meter row10 Bench press 135/95 16 Minute time cap Accessory 3 Sets: 5-10 Deficit push-up @21X13-5 Strict pull-ups @20X1Max hollow or tuck holdRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang10 Samson lunges10 Pineapple pickers Strength/skill Every 90 seconds for 5 sets: 3 Snatches @ 75% WOD EMOM for 12 minutes: Station 1|100 Meter farmer carry 70/53Station 2|:30 Bike, calories Record total calories Scale farmer carry to be completed under :50 Hybrid Conditioning...Read More

No 6 AM class Wednesday. Our water will be shutoff between 6-7 to complete a plumbing repair…. Which means we won’t have working toilets during that time. Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Jump rope10 Ring rows10 Goblet squats Strength/Skill 3 Sets, not for time: 10 Supinated barbell row10 Bulgarian split...Read More