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 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
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Sit-Ups5 Bottoms Up Press10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 70% WOD Complete 5 Rounds For Max Reps: :30 Alternating Single Arm DB Snatch 50/35:30 Rest:30 Alternating Pistols:30 Rest:30 Bike For Calories:30 RestRead 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 6-6-6-6 @ 65% WOD 9 Minute AMRAP: 10 Pull-Ups15 BurpeesRead More
