Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang:30 Plank Hold10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Four Sets, Not For Time: Strict Supine Pull-Ups x 5-10 Turkish Get-ups/Turkish Sit-ups x 3 eachTuck or Hollow Hold x :30 Seconds WOD Complete the following for time: 1,000 Meter Row10 DB Shoulder to...Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10Mountain Climbers10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 3 Reps @ 65% WOD Complete the following for time: 25-15-5 KBS 70/53Burpees Compare to: 7/25/2022Read More

Strength/Skill Complete 4 Sets: Hang Clean (power or full) x 5 Reps WOD Teams of two 2,000 Meter Row80 DB Deadlifts 50/3580 DB Push Press 50/35400 Meter Run (together)Read More

Warm-Up 2 Minute Bike or Row then 3 Sets: 10 Banded Tricep Pull Downs10 Reverse Lunges:20 Push-Up Plank Hold WOD EMOM 21 Minutes (7 Sets): Station 1 Box Jumps/Step-Ups x 8Station 2 Dips x 5-7Station 3 Ski x 8/6* *Scale to allow for at least 20 seconds rest/transitionRead More

Warm-Up 3 Sets: 10 PVC OHS Squats10 Mountain Climbers10 PVC Pass through Lunges Strength/Skill Complete 5 Sets: Overhead Squat x 6 Reps, Weight by feel OR Front Squat x 6 Reps, Weight by feel WOD 7 Minute AMRAP: 15 Hang Power Snatches 75/5530 Double-undersRead More

Our new space is open for classes! We’ve made great progress in the past week, but the space will be a work in progress. Here are a few things to expect: • Good news! The kids area is complete. • The rig is up, however, we’ll be adding another 12 feet in length. We’re also...Read More

Our new space is open for classes! We’ve made great progress in the past couple days, but the space will be a work in progress over the next week. Here are a few things to expect: •Bring a full water bottle! We’re hoping to have our water cooler setup this week. • The kids area...Read More

Our new space is open for classes! We’ve made great progress in the past couple days, but the space will be a work in progress over the next week. Here are a few things to expect: •Bring a full water bottle! We’re hoping to have our water cooler setup this week. • The kids area...Read More

Our new space is open for classes! We’ve made great progress in the past couple days, but the space will be a work in progress over the next week. Here are a few things to expect: •Bring a full water bottle! We’re hoping to have our water cooler setup next week. • The kids area...Read More

Our classes will resume Friday in our new space beginning at 5 am. We’ve made great progress in the past couple days, but the space will be a work in progress over the next week. Here are a few things to expect: •Bring a full water bottle! We’re hoping to have our water cooler setup...Read More