Holiday schedule Labor Day 9/7 – No classes Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 HS or plank hold3 Inchworms WOD Teams of two, one person “working” at a time, complete the following for time: 20 Minute AMRAP: 500 Meter row5 Pull-ups10 Push-ups15 Sit-ups -One partner rows while the other completes as many reps of the other movements as possible. Partners aleternate after each row and pick up where the other left off.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog50′ Halo monster walk10 OH banded tri extensions WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 1/15/2026 Accessory 3 Sets: 20 Alternating cross-body hammer curls 20X010 DB skull crushers @ 20X05 Turkish sit-up/sideRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Hanging knee raises3 Inchworms10 Sit-ups Strength/Skill EMOM for 9 minutes: High hang clean x 3 reps WOD 10 Rounds for time: 5 Toes-to-bar3 DB clean-to-OH 50/351 Wall walk -Use two DB’s Hybrid Conditioning (5:30) 21-18-15-12-9-6-3 KBS 53/35Bike, calories100 Meter farmer carry 53/35 30 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows20 Plank shoulder taps10 Samson lunges Strength/Skill 3 Sets, not for time: 25′ DB walking lunge14 Incline DB bench press5-10 Strict supine pull-ups WOD 15 Minute AMRAP: 500 Meter row10 Burpees10 KBS 70/53 Hybrid Conditioning (10:30) 21-18-15-12-9-6-3 KBS 53/35Bike, calories100 Meter farmer carry 53/35 30 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push Jerk Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 4 Rounds for time: 50 Double-unders100 Meter KB front rack carry 53/357 DB push press, right 50/357 DB push press, leftRead more