No 6:30 PM class on Halloween Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Pineapple pickers20 Banded pull aparts:30 Jump rope Strength/Skill 3 Sets, not for time: 5-10 Deficit push-ups @21X1100 Meter farmer carry6 Barbell rows WOD Every 5 Minutes for 15 minutes: 100 Meter KB suitcase carry 70/53100 Double-unders20 KBS 70/53 -Score = slowest set Hybrid Conditioning Every 4 minutes, for 24 minutes:400 Meter Run-Easy Bike, Row, Ski the remainderRead more

Holiday schedule:Friday 10/31 – no 6:30 pm class Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank Position Shoulder Taps10 Single Arm Banded Lat Pulldowns (each arm) Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row20 Hang power cleans 135/9530 Pull-ups Compare to 7/1/2025Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Halo squats20 Banded pull aparts:15 Bar hang Strength/Skill Back squat 15-15-15 Build throughout WOD 10 Minute AMRAP: 6 Single DB lunges3 Burpees over DB6 Alternating DB snatches 50/35Read more

WOD Teams of two, alternate full rounds for 18 Minutes: 3 Ground-to-overhead 135/955 Burpees10 Goblet lunges 53/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows:15 Bar hang20 Mountain climbers Strength/skill Complete 4 Sets for Quality: :30 Rope Climbs or Rope Pulls:30 Rest:30 Wall Walks or Inchworms:30 Rest:30 V-Ups or Tuck-Ups:30 Rest WOD 12 Rounds for Calories: :30 Bike:30 Rest Compare to: 9/11/2024Read more