Holiday schedule: No 5 am or 6:30 pm class Monday Warm-up 2:00 bike, row, ski Then… 10 Walking lunges10 Med ball deadlifts10 Walking lunges10 Med ball strict press10 Walking lunges10 Med ball push press Strength/Skill Back squat 7 Sets: 3 reps @ 65% WOD 5 rounds for time: 12 push presses 75/5512 alternating front rack lungesRead more

Strength/Skill 4 Sets: Mid thigh hang snatch + below knee hang snatch + snatch WOD Teams of two, alternate full rounds, 15 minute AMRAP: 3 Push jerks 155/1056 Box jumps or step-ups 14/2012 Air squatsRead more

Normal hours today. It’s cold out and we have farmer carries programed. We have an indoor carry mapped out if you prefer to stay warm inside. Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Air squats:30 Plank10 Ring rows Strength/Skill 4 Sets: 1 Power clean + 2 hang power cleans + 4 front squats Choose a weight which can be completed unbroken WOD For time: 21-18-15-12-9-6-3:Calorie row -Perform a 100 Meter farmer carry after each row. 53/35 17 Minute time capRead more

Warm-Up 2 Minute Bike or Row 3 Sets: :15 HS or plank hold10 Sampson lunges3 Inchworms Strength/Skill 4 Sets, not for time: 5 Strict HSPU/unsupported seated BB press5 Parralette pass throughs WOD 4 Minute AMRAP: Burpee box step-overs 20″,box facing 2 Minute rest 4 Minute AMRAP: Ski, calories 2 Minute rest 4 Minute AMRAP: Bike, caloriesRead more

With the possibility of snow/ice later in the week, be sure to check our Instagram, Facebook for the most recent updates. Warm-Up 2 Minute Bike or Row 3 Sets: 10 Palloff press/side10 Ring rows10 Halo squats Strength/Skill 4 Sets: Barbell row x 4 repsDB Bench press x 8 reps WOD EMOM for 20 Minutes: Minute 1|Toes-to-bar x 6-8 repsMinute 2|Wall balls x 10-12 reps 20/14Read more