Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk50′ Skipping high knees Strength/Skill Clean Every 2 minutes for 10 minutes Set 1 – 3 reps @ 74-79%Set 2 – 3 reps @ 74-79%Set 3 – 2 reps @ 84-89%Set 4 – 1 rep @ 89-94%Set 5 – 1 rep @ 94-100+%...Read More

This year’s chili cook off is 11/8 at 3:30pm. Register your chili at the gym! Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges20 Banded pull aparts10 Squats Strength/Skill 3 sets, not for time: 10 Dips100 meter double arm KB front rack carry14 Alternating pistols WOD 3 Rounds for time: 500 Meter row or...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press20 Mountain climbers Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD 15 Minute ARMAP: 400 Meter run12 Push press 95/6510 Burpess over the barRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Halo squats20 Banded pull aparts:15 Bar hang Strength/Skill Back squat 10-10-10 Build throughout WOD 3 Rounds for time: 15 KBS 70/5330 Double-unders15 Pull-upsRead More

WOD Teams of two, one person working at a time: 2,500 Meter row (switch every 250) Then, Alternate full rounds to complete 14 rounds: 6 Deadlifts 225/1556 Box jumps or step-ups 24/20Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk:15 Bar hang10 Sit-ups Strength/Skill Clean Every 2 minutes for 10 minutes Set 1 – 3 reps @ 69-74%Set 2 – 2 reps @ 74-79%Set 3 – 2 reps @ 84-89%Set 4 – 2 reps @ 84-89%Set 5 – 1 rep @ 89-94%...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 OH banded tri extensions20 Banded pull aparts:15 Bar hang Strength/Skill 3 sets: 1-3 Rope climbs or pulls from the ground5-10 Paralette pass throughs10 V-ups or tuck-ups WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements &...Read More

This year’s chili cook off is 11/8 at 3:30pm. Register your chili at the gym! Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges20 Banded pull aparts:30 Jump rope Strength/Skill 3 sets, not for time: 10 Ring push-ups100 meter single arm KB front rack carry10 Alternating pistols WOD 4 Rounds for time: 10 Front...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts:20 Plank or HS hold Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD Complete for max reps: 4 Minute AMRAP: DB Man makers 50/35 Rest 2 minutes 4 Minute AMRAP: Bike, calories Rest 2 minutes 4...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 2-2-2-2-2-2 @21X1 WOD 15 Minute AMRAP: 400 Meter run15 Burpee box jumps or step-ups 24/20Read More