WOD Teams of two, one person working at a time: 2,500 Meter row (switch every 250) Then, Alternate full rounds to complete 14 rounds: 6 Deadlifts 225/1556 Box jumps or step-ups 24/20Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk:15 Bar hang10 Sit-ups Strength/Skill Clean Every 2 minutes for 10 minutes Set 1 – 3 reps @ 69-74%Set 2 – 2 reps @ 74-79%Set 3 – 2 reps @ 84-89%Set 4 – 2 reps @ 84-89%Set 5 – 1 rep @ 89-94%...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 OH banded tri extensions20 Banded pull aparts:15 Bar hang Strength/Skill 3 sets: 1-3 Rope climbs or pulls from the ground5-10 Paralette pass throughs10 V-ups or tuck-ups WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements &...Read More

This year’s chili cook off is 11/8 at 3:30pm. Register your chili at the gym! Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges20 Banded pull aparts:30 Jump rope Strength/Skill 3 sets, not for time: 10 Ring push-ups100 meter single arm KB front rack carry10 Alternating pistols WOD 4 Rounds for time: 10 Front...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts:20 Plank or HS hold Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD Complete for max reps: 4 Minute AMRAP: DB Man makers 50/35 Rest 2 minutes 4 Minute AMRAP: Bike, calories Rest 2 minutes 4...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 2-2-2-2-2-2 @21X1 WOD 15 Minute AMRAP: 400 Meter run15 Burpee box jumps or step-ups 24/20Read More

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 30 Push press60 Calorie Bike30 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk:15 Bar hang10 Sit-ups Strength/Skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 64-69%Set 2 – 3 reps @ 69-74%Set 3 – 2 reps @ 74-79%Set 4 – 2 reps @ 79-84%Set 5 – 1 rep @ 84-89%Set...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:30 Jump rope10 Sit-ups Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD 5 Rounds for time: 10 Power snatch 75/5530 Double-unders10 DB pull throughs 50/35 Hybrid Conditioning (5:30) 30...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press10 Banded good mornings WOD Every 90 seconds for 27 Minutes (6 sets): Station 1 – Alternating top down DB bench x 24 Reps(12 per) 50/35Station 2 – 3 DeadliftsStation 3 – 1:00 Max calorie Ski Choose a DL weight you...Read More