-Please remember to register for classes! We may not have a spot open if you just show up. -If your class is full, please sign-up for the wait list. We will try our best to get you in the class.If you are registered for a class and aren’t going to make it, please, please, please,...Read More

Warm-Up 3 Sets: 7 Supine Barbell Row – Empty Bar3 Inchworms5 Hand Release Push-Ups Strength/Skill Deadlift 4-4-4-4-4 @20X1 WOD Complete 5 Sets of: :30 Deficit Push-Ups 45/35 platesRest :30:30 Double-UndersRest :30 Score = total # of Push-ups, total # of DURead More

Warm-Up 3 Sets: 5 Cal Row3 Inchworms20 Mountain Climbers WOD 15 Minute AMRAP: 3 Push Jerks 155/1056 Burpees12 Calorie RowRead More

Warm-Up 2 Sets: 20 Jumping Jacks10 Slow Air Squats10 Dynamic Scorpion20 Mountain climbers:15 Bar or Row Hang WOD “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats Compare to: 6/5/2020Read More

Warm-Up 3 Sets: 3 Inchworms10 PVC Passthrough Reverse Lunges10 Air Squats Strength/Skill Octopi Overhead Squat 3-3-3-3-3 – Weight by Feel Dungeness Back Squat 3-3-3-3-3 – Weight by Feel WOD 8 Minute AMRAP: 10 DB Deadlifts 50/35 each hand7 DB Front Squats10 Burpees 50/35Read More

Warm-Up 3 Sets: 5 Calorie Row8 Dynamic Scorpion10 Box Step Ups Strength Complete 4 Sets: Barbell Row x 6 Reps @ 20X1Deficit Push-ups x 5-10 Reps @ 21X1 WOD Complete the Following for Time: 50 Sit-Ups40 Calorie Row40 Sit-Ups30 Calorie Row30 Sit-Ups20 Calorie Row20 Sit-Ups10 Calorie Row 15 Minute Time CapRead More

Warm-Up 3 Sets: 125 Meter Row8 Reverse Snow Angels10 Box Step Ups WOD 0:00 – 10:00 Build to a Heavy Clean & Push Jerk (Clean may be power or full) 10:00-15:00 Buerpee Box Step-Overs x Max Reps 24/20″ @ 15:00 Run 400 Meters for Time Score = Weight, Burpee Reps, TimeRead More

Warm-Up 3 Sets: 5 High Hang Muscle Snatch – w/BB or PVC5 Front Squats3 Inchworms WOD 18 Minute AMRAP: 21 Calorie Row9 Hang Power Snatch 115/759 Burpees Over the Bar15 Front Squats 115/75Read More

WOD Complete the Following for Time: 30 Man makers 45/30800 Meter RunRead More

Warm-Up 3 Sets: 5-10 Push-Ups20 Shoulder Taps8 DB Row, Each Arm WOD EMOM for 21 Minutes (7 Sets): Minute 1: DB Floor Press x 10 Reps 50/35Minute 2: Strict Supine Pull-Ups x 5-7 Reps (added weight optional)Minute 3: Grasshoppers or Mountain Climbers x 20 Reps (1 rep = both legs)Read More