Warm-Up 3 Sets: 100 Meter Run20 Banded Pull-Aparts8 Reverse Snow Angels:30 Plank Strength/Skill Complete 5 Sets: 3 Push Press + 3 Push Jerk WOD 10 Minute AMRAP: 6 Shoulder to Overhead 155/105 8 Burpees Over the Bar100 Meter RunRead More

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Sit-ups10 Mountain Climbers WOD 18 Minute AMRAP 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead20 Plate RowsRead More

Warm-Up 3 Sets: Yogi Push-Ups x 5-10 RepsBanded Pull-aparts x 20 RepsDynamic Scorpion x 610 Reverse Lunges Strength/Skill Complete 5 Sets: Bench Press x 5 Reps, weight by feel Then, 3 Sets: Back Squat x 5 Reps @ 70% WOD Complete the Following For Time: 30-20-10 Hand Release Push-UpsKB Reverse Goblet Lunges 53/35Read More

This Saturday! Reserve your spot by registering with your normal class sign-in Warm-Up 3 Sets: 100 Meter Jog10 Reverse Lunges3 Inchworms10 Mountain Climbers WOD 20 Minute AMRAP: 7 Pull-Ups7 Box Jumps or Step-Ups 24/207 Deadlifts 225/155Read More

Warm-Up 3 Sets: 5 Cal Row or Bike:15 Tuck Hold10 Mountain Climbers Strength/Skill Complete 3 Sets, Not For Time: Supine Barbell Row x 6 RepsFamer Carry x 20 MetersMedicine Ball Sit-Ups x 15 Reps WOD Complete 3 Rounds For time: 10 Single Arm DB Push Press, Right Arm 50/3510 Single Arm DB Push Press, Left...Read More

Warm-Up 3 Sets: 10 PVC Overhead Squats10 PVC Pass-through Lunges10 Mountain Climbers6 Dynamic Scorpions Strength/Skill Snatch 3@65%3@70%3@75%3@80%2@85%1@90% WOD 8 Minute AMRAP: 15 KBS 70/5330 Double-UndersRead More

Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers10 Air Squats5 Yogi Push-ups Strength/skill 10 Minutes to work on power clean or clean technique WOD 18 Minute AMRAP: 400 Meter Run4 Power Cleans 155/1056 Front Squats8 Burpees Over the BarRead More

Warm-Up 3 Sets: Bar or Ring Hang x :15 Seconds3 Inchworms10 Pineapple Pickers WOD “Nate” 20 Minute AMRAP: 2 Muscle-Ups4 Strict Handstand Push-Ups8 Kettlebell Swings 70/53 Scaled Version: 4 C2B Pull-Ups4 L-Seated DB Press8 KBSRead More

Warm-Up 3 Sets: Dynamic Pigeon x 6 RepsHalo Mountain Climbers x 20 RepsHalo Air Squats x 10 Reps Strength/Skill Back Squat 2@90%2@90%2@90%10@50% WOD 10 Minute AMRAP: 7 DB Hang Power Cleans 50/35 Each Hand7 DB Front Squats 50/357 DB Deadlifts 50/35Read More

Warm-Up 3 Sets: Yogi Push-Ups x 5-10 RepsBanded Pull-aparts x 20 RepsDynamic Scorpion x 6 Strength/Skill Complete 5 Sets: Bench Press x 6 Reps, weight by feel WOD Complete the Following For Time: 50/45 Calorie Bike200 Meter D-ball Carry 100/70400 Meter RunRead More