Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 5 Plank Burpees10 Ring Rows10 Walking Lunges:30 Plank or HS Hold WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 200 Meter Row4 Power Cleans 155/1058 Burpees16 Sit-Ups32 Air SquatsRead More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 PVC Pass Throughs10 Sit-Ups5 Bottoms Up Press:30 Plank or HS Hold Strength/Skill EMOM For 7 Minutes 2 High Hang Snatch + Hang Snatch @65% WOD Complete 4 sets the following, not for time: DB Bench Press x 10 RepsFarmer Carry x 100 MetersSupine...Read More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 100 Meter Jog10 Pineapple Pickers10 Sit-Ups:30 Plank or HS Hold Strength/Skill 8 Minutes to warm-up deadlift/work on technique WOD Complete the Following For Time: 1,500 Meter Row30 Deadlifts 225/155800 Meter Run30 BurpeesRead More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 100 Meter Jog5 Bottoms Up Press20 Banded Pull Aparts:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 75% WOD 10 Minute AMRAP: 5/3 Strit Pull-Ups10 KBS 70/5320 Double-UndersRead More

Warm-Up 3 Sets: 3 Inchworms5 Cal Bike or Row10 Pineapple Pickers10 Goblet Squats Strength/Skill Clean Every 90 Seconds for 5 Sets: 3 Reps @ 75%3 Reps @ 80%3 Reps @ 85%2 Reps @ 90%1 Rep @ 95% WOD Complete 2 Rounds For Max Reps: 2 Minutes of Rowing For CaloriesRest 1 Minute2 Minutes of Box...Read More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 5-5-5-5-5 @ 70% WOD Complete the following for time: 21-15-9 Push Press 95/65Toes-to-BarBurpeesRead More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 PVC Pass Throughs10 Sit-Ups5 Bottoms Up Press:30 Plank or HS Hold WOD Teams of two, alternate full rounds to complete a 20 Minute AMRAP: 10 Calorie Row10 Thrusters 95/65Read More

Veterans Day Schedule: No 5:30 or 6:30 PM classes. All other classes on normal schedule Warm-up 2 Minute Bike or Row 3 sets: 10 Mountain Climbers10 Ring Rows:15 Bar Hang WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time CapRead More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 PVC Pass Throughs10 Sit-Ups5 Bottoms Up Press:30 Plank or HS Hold Strength/Skill EMOM For 7 Minutes High Hang Snatch x 3 Reps @60% WOD “Annie” 50-40-30-20-10 Double-UndersSit-Ups Compare to: 8/24/2022Read More

Warm-Up 3 Sets: 3 Inchworms5 Cal Bike or Row10 Pineapple Pickers10 Sit-Ups Strength/Skill Clean Every 90 Seconds for 4 Sets: Clean x 2 Reps @ 85% WOD 1,000 Meter Row Then, 3 Sets: 15 Box Jumps or Step-Ups15 Deadlifts 225/155Read More