Warm-Up 3 Sets: 5 Cal Row or Bike:10 Bar Hang:10-:30 Plank Hold or HS Hold10 Reverse Lunges Strength/Skill Complete 4 Sets, Not For Time: Strict Weighted Pull-Ups or Strcit Pull-ups x 3 RepsStrict HSPU x 5-10 Reps or Seated Barbell Press x 5 repsAlternating Pistols or Alternating Step-Downs x 10 Reps WOD “Jackie” 1,000 Meter...Read More
Warm-Up 3 Sets: 200 Meter Jog10 Pimeapple Pickers:30 Plank Strength/Skill Power Clean 2-2-2-2-2-2 Weight by feel WOD 10 Minute AMRAP: 3 Hang Power Cleans 185/1256 Burpees Over the Bar18 Air SquatsRead More
WOD You choose the Following For Time: Row 5K Or Run 5K* * 5K run is through downtown to the end of the Annapoilis ferry parking lot, just past Whiskey Gulch and back.Read More
Warm-Up 3 Sets: 100 Meter Jog10 Slow Air Squats10 Reverse Lunges Strength/Skill 5 Sets: Pause Front Squats x 3 Reps @ 23X1 WOD Complete the Following For Time: Bike 55/50 Calories800 Meter RunRead More
Gyms are included in the latest mask requirement beginning this week. We ask that you wear a mask while inside the gym, but we also understand if you need to pull it down to breathe during the workout. We ask that you try your best helping us follow the rules which allow us to remain...Read More
Gyms are included in the latest mask requirement beginning Monday. We ask that you wear a mask while inside the gym, but we also understand if you need to pull it down to breathe during the workout. We ask that you try your best helping us follow the rules which allow us to remain open,...Read More
Warm-Up 3 Sets: 5 DB Sirct Press – Each Arm10 Pimeapple Pickers3 Inchworms WOD 18 Minute AMRAP: 500 Meter Row or 20 Calorie Bike20 Alternating DB Snacth 50/3510 BurpeesRead More
Warm-Up 3 Sets: 100 Meter Jog10 Slow Air Squats10 Reverse Lunges Strength/Skill 5 Sets: Pause Front Squats x 4 Reps @ 22X1 WOD Complete the Following For Time: 75 Wall Balls 20/141 Mile RunRead More
