Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 4@80%3@85%2@90%2@90%2@90% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65Pull-ups Compare to: 10/11/2021Read more

Join us this Saturday for the Fathoms of Fun Parade! We’ll have an extra class at 5:00 PM followed by the parade at 6:00 which you can watch from the gym. Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers:30 Plank Hold:15 Bar Hang WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-Ups15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read more

Join us this Saturday for the Fathoms of Fun Parade! We’ll have an extra class at 5:00 PM followed by the parade at 6:00 which you can watch from the gym. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through10 Goblet Squats10 Ring Rows Strength/Skill Snatch 3-3-2-2-1-1 WOD Complete the Following For Time: 50 Calorie Row40 Alternating DB Snatch 50/3530 Single DB Box Step-Ups 50/35Read more

Warm-Up 3 Sets: 5 Calorie Row25 Single-Unders10 Reverse Lunges Strength/Skill 3 Sets, not for time: Farmers Carry x 100 MetersBarbell Row x 6 RepsMedicine Ball Sit-Up x 12-15 Reps WOD Complete 4 Rounds For Max Reps: :30 of Ski For CaloriesRest :30:30 of Alternating PistolsRest :30:30 of Double-UndersRest :30 Score = Cals, Pistols, DURead more

Join us this Saturday for the Fathoms of Fun Parade! We’ll have an extra class at 5:00 PM followed by the parade at 6:00 which you can watch from the gym. Warm-Up 3 Sets: 250 Meter Row10 Halo Monster Walks10 Goblet Squats Strength/Skill Deadlift 10-8-6 Spend this time to work on technique/build for the WOD WOD 20 Minute ARMAP: 2 Deadlifts 295/2055 Wall Balls 20/147 Push-UpsRead more