This weekend’s holiday schedule: Friday – 8:30 Sweat, 9:30, 4:30 Saturday – 8:30, 9:45 If you plan on attending Saturday, please reserve your spot online. You can register here Warm-up 2:00 bike, row, ski 3 sets: 20 banded pull-aparts5 Bottoms up kb press:30 Plank Strength/Skill 10 Minutes to work on gymnastic skills of your choice WOD Teams of two, one person working at a time… 22 Minute AMRAP: 400 Meter farmer carry 70/5320 Push press 95/6530 Partner med ball sit-ups 20/14Read more

This weekend’s holiday schedule: Friday – 8:30 Sweat, 9:30, 4:30 Saturday – 8:30, 9:45 If you plan on attending Saturday, please reserve your spot online. You can register here Warm-up 3 Sets: 7 Cal bike, row, ski20 Mountain climbers10 Sit-ups WOD EMOM 21 Miuntes: Station 1| Double DB ower cleans x 8 50/35Station 2| Bike x :30 max caloriesStation 3| Ski x :30 max caloriesRead more

Warm-up 2:00 row, bike, ski 3 sets: 10 Sampson lunges:20 Bar hang:20 HS or plank hold Strength/Skill 4 sets, not for time: Weighted strict pull-ups x 5Strict HSPU x 5-10Alternating Pistols x 10 WOD For time: 15 Deadlifts 185/12521 Burpees over the bar42 Air squats15 Deadlifts30 Air squats15 Burpees over the bar15 Deadlifts9 Burpees over the bar18 Air squatsRead more

Warm-up 2:00 bike, row, ski then, 3 Sets: :20 Leaning on rings20 Banded pull-aparts5 Bottoms up KB press Strength/Skill 5 Sets: 6 Bench press @65-70%8 Barbell rows WOD For time: 100 Calorie row or ski50 Sit-ups50 KBS 70/53Read more

Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single unders10 PVC pass-throughs10 Goblet squats Strength/Skill Back squat 6-6-6-6 75% WOD 7 Minute AMRAP: 15 Hang Power Snatches 75/5530 Double-unders Compare to 1/5/2023Read more