Holiday schedule: Today – 8:30, 9:30 Strength/Skill 7 Sets: Hang snatch x 2 reps WOD Teams of two, 15 minute amrap: 400 meter run20 Hang power cleans 135/9530 partner medball sit-ups 20/14Read More

Holiday schedule: Thursday | 10:00 Friday | 8:30 Sweat, 9:30 Saturday | 8:30, 9:30 WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories (one rower per team) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 10...Read More

Holiday schedule: Wednesday | No 6:30 pm Thursday | 10:00 Friday | 8:30 Sweat, 9:30 Saturday | 8:30, 9:30 Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter jog:20 Bar hang10 Pineapple pickers:20 Plank hold Strength/Skill 3 sets, not for time: 200 Meter farmer carryHS hold x :30 WOD 4 Sets for max reps:...Read More

Warm-up 2:00 bike, row, ski then, 3 Sets: :20 Leaning on rings20 Banded pull-aparts5 Bottoms up KB press Strength/Skill 5 Sets: 3 Bench press @80-85%6 Barbell rows WOD 3 Rounds for time: 21 Calorie Row or ski21 Push press 75/5521 Air squatsRead More

Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter jog10 Ring rows10 Goblet squats:15 Bar hang Strength/Skill Back squat 4-4-4-4 85% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 8/21/2023Read More

Strength/Skill Clean 5 Sets: 3 @ 75% WOD Teams of two 20 Minute AMRAP: 400-m run50 KB swings 70/53400-m single-KB farmers carry– Partners run together and break up the other two movements as needed.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 supine pull-ups x 5Dips x 10 WOD 15 Minute AMRAP: 500 Meter row or Ski10 Alternating Pistols10 Toes to barRead More

Chili cook-off this Saturday, 3:00 at the gym. We have three spots left to compete, and unlimited spots for tasters. See you Saturday! Warm-up 2:00 bike, row, ski then, 2 sets: :20 PVC pass throughsRest :10:20 up-downsRest :10:20 air squatsRest :10:20 single-undersRest :10 Strength/Skill 5 Sets: Hang snatch x 3 reps WOD 4 Rounds for...Read More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Walking lunges10 Goblet squats Strength/Skill 10 Minutes to work on gymnastic skills of your choice WOD Complete 4, 4 minute AMRAPs: 400 Meter run10 Box jumps or step-ups 24/20Wall balls x max reps 20/14 Rest 1 minute between setsRead More

Warm-up 2:00 bike, row, ski then, 3 Sets: :20 Leaning on rings20 Banded pull-aparts5 Bottoms up KB press Strength/Skill 5 Sets: 4 Bench press @65-70%6 Barbell rows WOD 10 Minute AMRAP: 8 Alternating DB snatch 50/358 Burpees over the DB 24/20Read More