Warm-Up 3 Sets: 125 Meter Row10 Halo Squats5 Monster Walks10 Halo Mountain Climbers10 Ring Rows Strength/Skill Pause Front Squat 3-3-3-3-3 @ 22X1 WOD 10 Minute AMRAP: 5 Pull-Ups10 KBS 70/5315 Sit-upsRead More

Warm-Up 3 Sets: 10 Cal Row10 Air Squats10 Sit-Ups10 Ring Rows WOD Teams of two, one person working at a time, Complete the following for time: 8 Rope Climbs or Rope Pulls from the ground80 Calorie Row40 Burpees Over the Rower30 Partner Med Ball Sit-ups 20/14100 Wall Balls 20/1470 Calorie Row30 Burpees Over the Rower20...Read More

Work on your rowing technique with rowing coach Eric Delacorte! You can reserve your spot on our class registration page. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Throughs5 Bottoms Up KB Press10 Sit-Ups Strength/Skill EMOM For 9 Minutes High Hang Snatch x 3 Reps @ 50-65% WOD Complete the following for time: 50/45 Calorie...Read More

Warm-Up 3 Sets: 125 Meter Row10 Ring Rows5 Bottoms Up KB Press3 Inchwroms Strength/Skill Push Press5-5-5-5-5 Weight by feel WOD 8 Minute AMRAP: 2 Push Press 115/802 Pull-Ups4 Push Press4 Pull-Ups6 Push Press6 Pull-Ups8 Push Press8 Pull-Ups… Keep increasing the reps by two until time expiresRead More

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Warm-Up 3 Sets: :30 Walking LungesRest :15:30 Bear Crawls OR InchwormsRest :15:30 Single UndersRest :15:30 Step-Ups WOD Complete the Following For Time: 400 Meter Farmer Carry 53/35 KB30 Back Squats 185/125100 Double-Unders30 Burpee Box Step-Overs 24/20800 Meter RunRead More

Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Strict Supine Pull-Ups x 5-10 RepsMedicine Ball Sit-Ups x 12 RepsStrict HSPU x 5-10 or Unsupported Seated Strict Press x 5 WOD Complete 4 Sets For Max Reps: :30 Toes-to-BarRest :30:30 Defecit Push-Ups 45/35 platesRest :30:30 KBS 70/53Rest :30Read More

Our next 20 Class Challenge begins Monday. Learn more here! Warm-Up 3 Sets: 125 Meter Row10 Halo Squats5 Monster Walks10 Halo Mountain Climbers Strength/Skill Pause Front Squat 5-5-5-5 @ 22X1 WOD Complete the Following For Time: 70 Calorie Row or Ski50 Wall Balls 20/1430 Hang Power Cleans 135/95Read More

Our next 20 Class Challenge begins Monday. Learn more here! Warm-Up 100 Meter Jog10 Pineapple Pickers3 Inchworms10 Med Ball Ground to Overhead WOD Teams for two, one person working at a time, complete the following for time: 800 Meter Medicine ball Relay Run(switch every 200)20/1460 KBS 53/35Ski or Row 1,000 Meters (switch as needed)80 KBS1200...Read More

Our next 20 Class Challenge begins Monday. Learn more here! Warm-Up 2 Sets: :20 Single Unders5 Leg Swings Each Side10 Alternating Samson Lunges Then, 2 Sets: :20 DU or DU Attempts5 Scap Pull-Ups or Rign Rows10 Empty Bar Front Squats WOD Complete For Time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15...Read More