Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press100 Meter jog Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run250 Meter row or ski10 Burpee box step-overs 24/20″ Score = slowest setRead more

Holiday schedule: No 6:30 pm class Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats:20 Palloff hold/side10 Pineapple pickers10 Ring rows Strength/skill Back squat 6-6-6-6-6 75% WOD 14 minute AMRAP: 16 Push-ups12 Kettlebell Swings 53/358 Strict Pull-UpsRead more

WOD Teams of two, one person working at a time, complete a 22 minute AMRAP: 60 Cal bike50 KB deadlifts 70/53/arm40 Goblet Lunges 70/5330 Partner med ball sit-ups 20/14Read more

Warm-up 2 minute bike, row, ski then… 3 sets: 100 Meter jog10 PVC pass through lunges:20 Bar hang Ring rows10 Squats Strength/Skill 5 Sets: High hang snatch + hang snatch + snatch WOD 3 rounds for time: 40 Cal row or ski20 Wall balls 20/1410/8 Strict Pull-UpsRead more

Warm-up 2 minute bike, row, ski then… 3 sets: 10 Sit-ups10 Ring rows10 Squats50′ Skipping high knees Strength/Skill 5 Sets: High hang clean + hang clean + Clean WOD 4 Rounds for time: 7 Power cleans 135/9510 Toes-to-barRead more