Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 20 Single-Unders10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Box Squats 5-5-5-5 @ 21X1 WOD 9 Minute AMRAP: 15 Double-Unders15 Sit-Ups15 KBS 53/35Read more

Warm-Up 400 Meter Jog Then, 3 Sets: 10 Goblet Squats3 Inchworms10 Mountain Climbers Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run New running route: Leave the gym to the right, enter the running path at the bridge, turn left and run along the path until you reach peninsula bevco, then turn around Compare to: 2/10/2023Read more

Schedule update for Thursday: No 10:30 or 11:30 am class Warm-Up Bike, Row, Ski 2:00 Then, 3 Sets: :30 Single Unders10 Reverse Lunges10 Mountain Climbers:20 Bar Hang Strength/Skill 4 Sets: Strict Supine Pull-ups x 5-10Overhead Plate Sit-ups x 10Single Arm DB Row x 8 each arm WOD Complete For Time: 1,000 Meter Row100 Double-Unders20 Toes-to-Bar50 Box Step-ups 24/2020 Toes-to-BarRead more

Warm-Up Row 3:00 Then, 3 Sets: :30 Front Leaning Support20 Banded Pull-Aparts10 Pineapple Pickers:20 Bar Hang WOD EMOM for 18 minutes (6 sets): Minute 1: Hang Power Clean x 5 135/95Minute 2: Ring Push-Ups x 10Minute 3: D-Ball Carry x 100 Meters 100/70Read more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press50′ Skipping High Knees10 KB Deadlifts Strength/Skill Push Jerk – From the Rack 10 Minutes to build to a heavy single or work on technique WOD 9 Minute AMRAP: 2 Alternating DB Snatches 50/352 DB Facing Burpees4 Alternating DB Snatches4 DB Facing Burpees6 Alternating DB Snatches 50/356 DB Facing Burpees8 Alternating DB Snatches 50/358 DB Facing Burpees….. Keep increasing each round by two reps until time expiresRead more