Warm-Up 3 Sets: :20 Bar Hang10 Air Squats10 Pineapple Pickers3 Inchworms WOD In teams of two, one person “working” at a time, complete a 20 minute AMRAP: *500 Meter Row or 20 Calorie Bike*5 Pull-Ups10 KBS 70/5320 Lunges (no weight) *Partner 1 will bike/row while partner 2 completes as many reps of the “work” as...Read More

Warm-Up 3 Sets: 5 Calorie Bike or Row5 Bottoms-up KB Press10 Gobelt Squats20 Banded Pull-aparts Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD Complete 5 Rounds For Time: 10 Front Squats 135/9512/10 Deficit Push-Ups 45/35 lb platesRead More

Warm-Up 3 Sets: 20 Single-Unders10 PVC Passthrough Lunges:30 Plank or Handstand Hold:15 Bar Hang Strength/Skill Snatch Complete 5 Sets: High Hang + Hang Above Knee + Ground Weight by feel WOD Complete the Following For Time: Row 2,000 Meters100 Double-UndersRead More

Warm-Up 3 Sets: 7 Cal Row or Bike10 Pineapple Pickers5 Bottoms-Up KB Press10 Step-ups WOD 21 Minute AMRAP: 7 Deadlifts 275/1907 Burpees7 Single Arm DB Push Press, Right Arm 50/357 Single Arm DB Push Press, Left Arm7 Box Jumps or Step Ups 24/20Read More

Warm-Up 3 Sets: 10 Reverse Lunges:30 Plank5 Cal Bike or Row10 Sit-ups Strength/Skill 4 Sets, Not For Time: Dips x 5-10 RepsSupine Barbell Row x 8 RepsTuck Hold or Hollow Hold x :30 WOD Complete 4 Sets For Max Reps :30 of Alternating PsitolsRest :30:30 of Parallette Pass ThroughsRest :30:30 of Bike for CaloriesRest :30Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 3 @ 75%3 @ 80%3 @ 85%2 @ 90% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to: 12/16/2019Read More

Warm-up 3 Sets: 100 Meter Jog10 Pineapple Pickers10 Ring Rows:15 HS Hold or :30 Plank WOD In teams of two, one person working at at a time, complete a 22 Minute AMRAP: 20 Alternating Single Arm DB Snatch 50/3520 Push-Ups20 Med Ball Sit-Ups 20/1420 Calorie BikeRead More

Warm-up 3 Sets: 100 Meter Jog10 Pineapple Pickers10 Ring Rows:15 HS Hold or :30 Plank WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max RepsRead More

Happy Thanksgiving! Below is our holiday schedule: Thursday: 9:30 am Friday: 9:30 & 11:30 am 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...Read More

Warm-up 3 Sets: 20 Single-Unders10 Pineapple Pickers3 Inchworms:30 Tuck Hold Strength/Skill Clean 15 Minutes to build to a heavy single or work on techniqe WOD 14 Minute AMRAP: 7 Deadlifts 225/15521 Double-Unders21 Sit-UpsRead More