Warm-up 2:00 bike, row, ski then, 3 Sets: :20 Leaning on rings20 Banded pull-aparts5 Bottoms up KB press Strength/Skill 5 Sets: 3 Bench press @80-85%6 Barbell rows WOD 3 Rounds for time: 21 Calorie Row or ski21 Push press 75/5521 Air squatsRead More

Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter jog10 Ring rows10 Goblet squats:15 Bar hang Strength/Skill Back squat 4-4-4-4 85% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 8/21/2023Read More

Strength/Skill Clean 5 Sets: 3 @ 75% WOD Teams of two 20 Minute AMRAP: 400-m run50 KB swings 70/53400-m single-KB farmers carry– Partners run together and break up the other two movements as needed.Read More

Warm-up 2:00 row, bike, ski 3 sets: 10 Sampson lunges:20 Bar hang:20 HS or plank hold Strength/Skill 4 sets, not for time: Weighted strict supine pull-ups x 5Dips x 10 WOD 15 Minute AMRAP: 500 Meter row or Ski10 Alternating Pistols10 Toes to barRead More

Chili cook-off this Saturday, 3:00 at the gym. We have three spots left to compete, and unlimited spots for tasters. See you Saturday! Warm-up 2:00 bike, row, ski then, 2 sets: :20 PVC pass throughsRest :10:20 up-downsRest :10:20 air squatsRest :10:20 single-undersRest :10 Strength/Skill 5 Sets: Hang snatch x 3 reps WOD 4 Rounds for...Read More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Walking lunges10 Goblet squats Strength/Skill 10 Minutes to work on gymnastic skills of your choice WOD Complete 4, 4 minute AMRAPs: 400 Meter run10 Box jumps or step-ups 24/20Wall balls x max reps 20/14 Rest 1 minute between setsRead More

Warm-up 2:00 bike, row, ski then, 3 Sets: :20 Leaning on rings20 Banded pull-aparts5 Bottoms up KB press Strength/Skill 5 Sets: 4 Bench press @65-70%6 Barbell rows WOD 10 Minute AMRAP: 8 Alternating DB snatch 50/358 Burpees over the DB 24/20Read More

Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter jog10 Ring rows10 Goblet squats:15 Bar hang Strength/Skill Back squat 5-5-5 80% WOD Fran For time: 21-15-9:Thrusters 95/65Pull-upsRead More

This weekend’s holiday schedule: Friday – 8:30 Sweat, 9:30, 4:30 Saturday – 8:30, 9:45 If you plan on attending Saturday, please reserve your spot online. You can register here WOD “Chad” 1,000 box step-ups completed as a team, partner, or individual for time. 3 OPTIONS: Beginner // No rucksack. You pick the height of the...Read More

This weekend’s holiday schedule: Friday – 8:30 Sweat, 9:30, 4:30 Saturday – 8:30, 9:45 If you plan on attending Saturday, please reserve your spot online. You can register here Warm-up 2:00 bike, row, ski 3 sets: 20 banded pull-aparts5 Bottoms up kb press:30 Plank Strength/Skill 10 Minutes to work on gymnastic skills of your choice...Read More