Warm-Up 3 Sets: 5 Cal Bike or Ski5 Bottoms Up Press:20 Plank or HS Hold Strength/Skill 10 Minutes to work on gymnastics/body weight movements Example 1: EMOM For 10 Minutes Station 1 – :30 Handstand HoldStation 2 -10 Alternating Pistols Example 2: 10 Ring Rows10 Squats10 Sit-ups WOD Complete The Following For Time: 1,500 Meter...Read More

Strength/Skill Shoulder Press 8@65%6@75%4@80%4@85%2@90%1@9510@55% WOD Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run15 Deadlifts 225/15510 Box Jumps or Step-Ups 24/20 Score = Slowest time of the 3 sets.Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 4@80%3@85%2@90%2@90%2@90% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65Pull-ups Compare to: 10/11/2021Read More

Join us this Saturday for the Fathoms of Fun Parade! We’ll have an extra class at 5:00 PM followed by the parade at 6:00 which you can watch from the gym. Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers:30 Plank Hold:15 Bar Hang WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run*...Read More

Join us this Saturday for the Fathoms of Fun Parade! We’ll have an extra class at 5:00 PM followed by the parade at 6:00 which you can watch from the gym. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through10 Goblet Squats10 Ring Rows Strength/Skill Snatch 3-3-2-2-1-1 WOD Complete the Following For Time: 50 Calorie...Read More

Warm-Up 3 Sets: 5 Calorie Row25 Single-Unders10 Reverse Lunges Strength/Skill 3 Sets, not for time: Farmers Carry x 100 MetersBarbell Row x 6 RepsMedicine Ball Sit-Up x 12-15 Reps WOD Complete 4 Rounds For Max Reps: :30 of Ski For CaloriesRest :30:30 of Alternating PistolsRest :30:30 of Double-UndersRest :30 Score = Cals, Pistols, DURead More

Join us this Saturday for the Fathoms of Fun Parade! We’ll have an extra class at 5:00 PM followed by the parade at 6:00 which you can watch from the gym. Warm-Up 3 Sets: 250 Meter Row10 Halo Monster Walks10 Goblet Squats Strength/Skill Deadlift 10-8-6 Spend this time to work on technique/build for the WOD...Read More

Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers8 Reverse Snow Angels Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% WOD 15 Minute AMRAP: 400 Meter Run20 Hang Power Cleans 95/6510 Burpees Over the BarRead More

Holiday schedule 6/20/2022: No 6:30 PM Class. All other classes will run on normal schedule. Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 3-3-3-3 85% WOD Complete 3 Rounds for time: 15 KBS 70/5315 C2B Pull-Ups Compare to: 1/10/2022Read More

Warm-Up 3 Sets: 100 Meter Jog10 Sit-Ups10 Ring Rows WOD Teams of two, one person working at a time: 5 Minute AMRAP: Burpee Pull-Ups Rest 2 Minutes 5 Minute AMRAP: Ski For Calories Rest 2 Minutes 5 Minute AMRAP: Row For CaloriesRead More