Warm-Up 3 Sets: 10 Reverse Lunges3 Inchworms5 Single Arm DB Push Press, Each Arm WOD 16 Minute AMRAP: 10 DB Box Step-Overs 50/35, 20″ Box10 DB Push Press 50/3510 Deficit Push-Ups w/ DB’sRead More

Warm-Up 3 Sets: Row 125 Meters20 Single Unders10 Pineapple Pickers WOD Every 6 minutes, for 30 minutes (5 sets): 500 Meter Row10 Deadlifts 225/15540 Double-Unders Score = slowest setRead More

Warm-Up 3 Sets: 20 Shoulder Taps10 Dynamic pigeon10 Pineapple pickers Strength/Skill 5 Sets: Clean from Below Knee + Clean + Push Jerk Weight by feelPerform cleans as power or full WOD “Grace” Complete the Following for Time: 30 Clean to Overhead 135/95Read More

Warm-Up 3 Sets: 10 Reverse lunges10 Dynamic pigeon10 Pineapple pickers WOD Complete the following for time: Row 5K Compare to: 6/20/2020Read More

Warm-Up 3 Sets: Row 125 Meters10 Reverse PVC Pass Through Lunges5 Behind the Neck Snatch Push Press5 Dynamic Pigeons WOD 20 Minute AMRAP: 3 Power Snatch 135/955 Burpees7 Box Jumps or Step-Ups 24/20″14 Air SquatsRead More

Warm-up 3 Sets: 5 Strict Shoulder Press – empty bar10 Reverse Lunges8 Reverse Snow Angels Strength/Skill 5 Sets: 2 Strict Shoulder Press + 5 Push Press WOD 10 Minute AMRAP: 25 KBS 53/355 Man Makers 50/35 each handRead More

-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