Strength/Skill Complete 4 Sets: Hang Clean (power or full) x 5 Reps WOD Teams of two 2,000 Meter Row80 DB Deadlifts 50/3580 DB Push Press 50/35400 Meter Run (together)Read more

Warm-Up 2 Minute Bike or Row then 3 Sets: 10 Banded Tricep Pull Downs10 Reverse Lunges:20 Push-Up Plank Hold WOD EMOM 21 Minutes (7 Sets): Station 1 Box Jumps/Step-Ups x 8Station 2 Dips x 5-7Station 3 Ski x 8/6* *Scale to allow for at least 20 seconds rest/transitionRead more

Warm-Up 3 Sets: 10 PVC OHS Squats10 Mountain Climbers10 PVC Pass through Lunges Strength/Skill Complete 5 Sets: Overhead Squat x 6 Reps, Weight by feel OR Front Squat x 6 Reps, Weight by feel WOD 7 Minute AMRAP: 15 Hang Power Snatches 75/5530 Double-undersRead more

Our new space is open for classes! We’ve made great progress in the past week, but the space will be a work in progress. Here are a few things to expect: • Good news! The kids area is complete. • The rig is up, however, we’ll be adding another 12 feet in length. We’re also be raising one side to hang ropes and rings. • We’ll be adding some color soon. •Bring a full water bottle! We’re hoping to have our water cooler setup soon. Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Bottoms Up KB Press20 Banded Pull-aparts10 Ring Rows10 Reverse Luges Strength/Skill 10 Bench Press6 Dumbbell Row8 Bench Press6 Dumbbell Row6 Bench Press6 Dumbbell Row4 Bench Press6 Dumbbell Row Weight By Feel WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance....Read more

Our new space is open for classes! We’ve made great progress in the past couple days, but the space will be a work in progress over the next week. Here are a few things to expect: •Bring a full water bottle! We’re hoping to have our water cooler setup this week. • The kids area is being built Tuesday afternoon. Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang:30 Plank Hold10 Pineapple Pickers Strength/Skill Four Sets, Not For Time: Strict Pull-Ups x 5-10 RepsDeficit Push-Ups x 5-10 Reps @20X1Tuck or Hollow Hold x :15 Seconds WOD Complete the Following For Time: 30-20-10 Alternating DB Snatch 50/35Burpees Over DBRead more