Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: 10 Pineapple Pickers10 Sit-Ups50 Meter Skipping High Knees50 Meter Running High Knees Strength/Skill Deadlift 12-10-8-6-4 Weight by feel WOD Complete 5 Rounds For Time: 5 Power Cleans 185/12510 Burpees Over the BarRead More
Warm-Up 3 Sets: 5 Cal Row or Bike:10 Bar Hang:10-:30 Plank Hold8 Reverse Snow Angels WOD Complete the Following For Time: 4 Rounds 9 Strict HSPU (Scale w/ Seated DB Press)11 Deadlifts 275/190 Then… 2001 Meter RowRead More
Warm-Up 3 Sets: 5 Cal Row or Bike:10 Bar Hang:10-:30 Plank Hold8 Reverse Snow Angels Strength/Skill EMOM for 12 Minutes (6 Sets): Minute 1 – Strict Supine Pull-Ups x 5 RepsMinute 2 – HS Hold or Plank Hold x 15-30 Seconds WOD Complete the Following For Time: 100 Double-Unders25 Push Press 95/65800 Meter Run25 Push...Read More
Warm-Up 3 Sets: 200 Meter Jog10 Pineapple Pickers:30 Plank Strength/Skill Power Clean 12 Minutes to build to a heavy single or work on technique WOD Complete the Following For Time: 21-15-9 Hang Power Cleans 115/80Front Squats 115/80Burpees Over the BarRead More
We’re closed Monday due to Labor Day. We encourage you to go for a hike, paddle, bike ride or anything that allows you to get outside to enjoy the weather!Read More
Warm-Up 3 Sets: 100 Meter Jog20 Mountain Climbers10 Air Squats WOD 20 Minute AMRAP: 20 Calorie Bike or Row10 Single Arm DB Push Press, Right Arm 50/3510 Single Arm DB Push Press, Left Arm400 Meter RunRead More
Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Front Squat 15 Minutes to build to a heavy single or work on technique WOD Complete 2 Sets for Max Reps: 1 Minute of Wall Balls 20/14Rest 1 Minute1 Minute of Toes-to-barRest 1 Minute1 Minute...Read More
