Warm-up 4 Minute Bike, Row, or Ski 2 sets: :30 Samson lunges:30 knee push-ups:30 pineapple pickers:30 air squats:30 scap pull-ups Rest :10 between movements Strength/Skill Back Squat 4-4-4 @85% WOD From the rack EMOM For 10 Minutes: Push Press x 5 (increase weight every other set) Immediately followed by… EMOM For 5 Minutes: Push Press x 1 (increase weight each set if comfortable)Read more

Holiday Schedule: 7/3 – No 5:30 or 6:30 PM class 7/4 – Closed 7/5 – No 5:00 or 6 AM class 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

Holiday Schedule: 7/3 – No 5:30 or 6:30 PM class 7/4 – Closed 7/5 – No 5:00 or 6 AM class WOD “DT” Complete 5 rounds for time: 12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Push-Jerks 155/105 Compare to: 7/1/2022Read more

Holiday Schedule: 7/3 – No 5:30 or 6:30 PM class 7/4 – Closed 7/5 – No 5:00 or 6 AM class Warm-up 2:00 Bike, Row, Ski 3 Sets: 10 KB Deadlifts10 KB Goblet Squats:15 Goblet Squat Hold10 Sit-Ups Strength/Skill 5 Sets: 1 Power Clean + 5 Front Squats Complete all 5 sets at a weight which can be completed unbroken WOD Complete two sets for max reps: 1:00 Wall Balls 20/14Rest 1:001:00 Toes-to-BarRest 1:001:00 Double-UndersRest 1:00 Score = Wall Balls, T2B, DURead more

Warm-Up 400 Meter Jog 3 Rounds: :15 Bar Hang:20 Palloff Hold:20 Plank or HS Hold Strength/Skill 10 Minutes to work on gymnastics skills of your choice. You can also spend this time working on mobility. WOD Conditioning challenge:20:00 to establish max meters on a machine of your choice. -This is your chance to re-test our June focus.Read more