Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold10 Sampson lunges10 Ring rows10 Goblet squats Strength/Skill 4 Sets, not for time: 10 Supine barbell rows100 Meter D-ball carry WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD For time: 50 Calorie Row or ski40 Burpees over the bar30 Hang power cleans 135/95Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers:15 Bar hang10 Sit-ups Strength/Skill Back squat 5-5-5-5-5 70% WOD 9 Minute AMRAP: 12 Alternating DB snatches 50/536 Toes-to-barRead More

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 40 Calorie Bike30 Partner medicine ball sit-ups40 Deadlifts 225/155Read More

Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 100 Meter suitcase carry 70/5312 Single DB STOH 50/358 DB facing Burpees16 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Poneapple pickers10 Goblet squats10 Ring rows Strength/Skill Power clean 7-7-7-7 -Work at a weight that can be completed unbroken WOD 1,000 Meter row40 KBS 53/3530 Front squats 135/9540 KBS40 Calorie bike Hybrid Conditioning (5:30) 25 Minute AMRAP: 500 Meter row10 Burpee broad jumps20 Cal bike20...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 70% WOD 15 Minute ARMAP: 5 Strict pull-ups10 Push-up to DB pull throughs 50/3520 Sit-ups Hybrid Conditioning (10:30) Every 2 minutes, for 20 Minutes: Station 1: 10 Calorie Bike sprintStation 2: 20 Russian...Read More

Holiday Schedule: 11/11 – No 5:30 or 6:30 PM Warm-up 2:00 bike, row, ski 3 Sets: 6 Dynamic pigeons8 Dynamic scorpions10 Walking lunges WOD “Chad” 1,000 box step-ups completed with a partner or individual.Read More

Holiday Schedule: 11/11 – No 5:30 or 6:30 PM Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers10 Ring rows10 Sit-ups Strength/Skill Back squat 6-6-6-6-6 65% WOD 12 Minute AMRAP: 12 Calorie row, ski, or bike6 Toes-to-bar12 BurpeesRead More

Holiday Schedule: 11/11 – No 5:30 or 6:30 PM WOD Teams of 2, one person working at a time, complete 3 rounds for max reps: 1:00 Rope climbs :30 Rest1:00 Bike, calories:30 Rest1:00 Goblet squats:30 Rest1:00 Plate-to-overhead:30 Rest1:00 Burpees to a plate:30 RestRead More