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 3 Sets: 7 Cal bike, row, ski20 Mountain climbers10 Sit-ups WOD EMOM 21 Miuntes: Station 1| Double DB ower cleans x 8 50/35Station 2| Bike...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 pull-ups x 5Strict HSPU x 5-10Alternating Pistols x 10 WOD For time: 15 Deadlifts 185/12521 Burpees over the bar42 Air squats15 Deadlifts30 Air squats15 Burpees over the bar15 Deadlifts9 Burpees over...Read More
Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single unders10 PVC pass-throughs10 Goblet squats Strength/Skill Back squat 6-6-6-6 75% WOD 7 Minute AMRAP: 15 Hang Power Snatches 75/5530 Double-unders Compare to 1/5/2023Read More
Strength/Skill 10 minutes to work on power clean technique WOD Teams of two, alternate movements… 20 Minute AMRAP: 3 Power cleans 185/1256 Wall balls 24/20100 Meter runRead More
WOD EMOM for 12 minutes Station 1 | Strict HSPU x 5-7Station 2 | Sit-ups x 15Station 3 | Bike x 8 Cals Rest 2 minutes EMOM for 12 minutes Station 1 | Dips x 10Station 2 | Strict Pull-ups x 5Station 3 | DB deadlifts x 10Read More
Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/Skill 6 Sets: 1 Hang power snatch + 1 Power snatch Choose a weight you can perform reps unbroken WOD 4 Rounds for time: 500 Meter row or ski40 Box step-ups 24/20Read More
Warm-Up 2 Minute Bike, Row, Ski 3 Sets: 20 Banded Pull-aparts10 Pineapple Pickers:20 Plank or HS Hold5 Bottoms Up KB Press Strength/Skill 10 minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to:...Read More
Happy Halloween! Wear your costume to class. Warm-up 2:00 bike, row, ski then, 3 Sets: 100′ Pec walk10 Ring rows20 Single-unders5 Bottoms up KB press Strength/Skill 5 Sets: 8 Bench press @60-65%8 Barbell row WOD 4 Rounds for time: 10 Hand release Push-ups15 Hang power cleans 115/7520 Double-unders 10 Minute time capRead More
Warm-up 2:00 bike, row, ski then, 3 Sets: 10 Goblet squats10 Halo monster walks:15 Bar hang Strength/Skill Back squat 6-6-6-6 70% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 1/23/2023Read More
