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

Warm-Up 2 Minute Row Then, 3 Sets: 8 Step-ups:30 Plank5 Single Arm DB Rows, each arm WOD 16 Minute AMRAP: 20 Calorie Row10 DB Box Step-Overs 50/35 20″ Box15 Sit-UpsRead More

Warm-Up 3 Sets: 10 Pineapple Pickers3 Inchworms20 Single-Unders Strength/Skill 5 Sets: Push Jerk 5-5-5-5-5 (from the ground) WOD Complete Three Rounds for Time: 12 Ground to Overhead 135/9530 Double-UndersRead More

Warm-Up 3 Sets: 125 Meter Row3 Burpees:20 Bar or Ring Hang WOD Complete the Following for Time: Row 1,500 Meters30 Burpee Pull-ups (rings or bar)Row 1,000 Meters20 Burpee Pull-upsRow 500 Meters10 Burpee Pull-upsRead More

Warm-Up 3 Sets: :20 Bar Hang10 Sit-Ups20 Shoulder Taps3 Inchworms WOD Dungeness 17 Minute AMRAP: 6 Toes-to-Rings (scale with knees to chest or toes to post)3 DB Hang-to-Overhead 45/303 DB Hang-to-Overhead10 Sit-Ups Octopi 6 Toes-to-Bar3 DB Hang-to-Overhead 70/503 DB Hang-to-Overhead10 Sit-UpsRead More

Warm-Up 3 Sets: 3 Inchworms5 Empty Barbell Front Squats10 Shoulder Taps Strength/Skill EMOM for 12 Minutes (6 Sets): Minute 1 – Front Squats x 3 RepsMinute 2 – Handstand Hold (free standing x 5 attempts, wall x 30 seconds) or Plank Hold x 30 Seconds WOD 9 Minute AMRAP: 10 Front Rack Lunges 95/657 BurpeesRead More

Warm-Up 3 Sets: 5 Cal Row20 Single Unders5 Snatch Grip Push Press5 Hang Snatch High Pulls Strength/Skill Snatch (Power or Full) 3 Sets: High Hang Snatch x 3 Reps 2 Sets: Snatch from Below the Knee x 2 Reps 2 Sets: Snatch x 2 Reps WOD Complete the following for Time: 60-40-20 Calorie RowDouble-UndersRead More

Warm-Up 3 Sets: 10 Sit-Ups20 Mountain Climbers10 Pineapple Pickers Strength/Skill Deadlift Take 12 Minutes to build to a heavy triple. WOD Every 2 Minutes for 10 Minutes (5 sets): 3 Deadlifts (70% of today’s heavy triple)15 Push-Ups15 Air Squats Score = slowest setRead More

Warm-Up 3 Sets: 20 Mountain Climbers3 Inchworms5 Power Jumps WOD Complete the Following for Time: Run 800 Meters Then, 3 Rounds 15 Push Press 115/8010 Box jumps or Step-ups 24/2010 Hang Power Cleans Then, 30 Burpees 17 Minute Time CapRead More