Warm-Up 4 Sets: 20 Jumping Jacks10 Pineapple Pickers10 KB Deadlifts WOD Complete the Following for Time: 800 Meter Run30 Kettle Bell Swings 53/3530 Burpees20 Kettle Bell Swings20 Burpees10 Kettle Bell Swings10 Burpees5 Kettle Bell Swings5 BurpeesRead More

Warm-Up 3 Sets: 10 Halo Squats10 PVC Passthrough Halo Reverse Lunges20 Mountain Climbers Strength/Skill Dungeness Front Squat 7-7-7-7 – From the Ground Octopi Overhead Squat – From the Ground 7-7-7-7 WOD 8 Minute AMRAP: 8 Hang Power Snatch 95/6512 Goblet KB Reverse Lunge 53/35Read More

Warm-Up 3 Sets: :20 Bar Hang or Ring Hang10 Shoulder Taps10 Sit-Ups20 Jumping Jacks Strength/Skill Complete 3 Sets, Not For Time: Toes-to-Rings or Toes-to-Bar x 5-10 RepsSingle Arm DB Row x 6 Reps, each armMountain Climbers or Grass Hoppers x 20 Reps WOD Dungeness Complete the Following for Time: 60 Burpee Pull-Ups, Bar or Rings...Read More

Warm-Up 3 Sets: 125 Meter Row7 Light Back Squats – Add a little each set10 Pineapple Pickers WOD “Ned“ 7 rounds for time of:11 body-weight back squats1,000-meter row 38 Minute Time CapRead More

Don’t forget to add yourself to the wait list if your class is full! Warm-Up 3 Sets: 20 Single-Unders5 Strict Shoulder Press10 Knee Hug to Lunge20 Jumping Jacks Strength/Skill EMOM for 10 Minutes: 2 Power Cleans + 2 Push Jerks WOD Complete 5 Rounds for Time: 30 Double-Unders12 Defecit Push-Ups 45/25lb platesRead More

Warm-Up 3 Sets: 125 Meter Row8 Reverse Snow Angels10 Air Squats3 Icnhworms WOD 16 Minute AMRAP: 1000 Meter Row Then, with the remaining time, complete 7 Hang Power Cleans 135/955 Thrusters 135/955 Burpees Over the BarRead More

Warm-Up 3 Sets: 10 Knee Hug to Lunge10 Calf Raises10 Stationary Skipping High Knees WOD Complete the Following for Time: 800 Meter Run25 Burpees1,000 Meter Row25 BurpeesRead More

Warm-Up 3 Sets: 10 PVC OHS or FS10 PVC Pass Throughs20 Mountain Climbers10 Pineapple Pickers Strength/Skill Dungeness Back Squat 5-5-5-5-5 – weight by feel Octopi Overhead Squat 5-5-5-5-5 – weight by feel WOD Complete the Following for Time: 50-30-10 Kettle Bell Swings 50/35Butterfly Sit-UpsRead More

Warm-Up 3 Sets: :20 Plank5 Single Arm DB Deadlifts, each arm5 Single Arm DB Push Press, each arm8 Reverse Lunges WOD 15 Minute AMRAP: 2 Alternating Single Arm DB Snatch 50/352 Burpees2 DB Reverse Lunges 20/35 (single DB)4 Alternating Single Arm DB Snatch4 Burpees4 DB Reverse Lunges6 Alternating Single Arm DB Snatch6 Burpees6 DB Reverse...Read More

We ask that you don’t talk politics/election at the gym. The gym is a great place to get away from everything and relieve stress. If you find that you need to talk politics, please find another avenue for your discussion. “The goal is just to get fit, make it the best hour of your day,...Read More