Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers8 Reverse Snow Angels Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% WOD 15 Minute AMRAP: 400 Meter Run20 Hang Power Cleans 95/6510 Burpees Over the BarRead more

Holiday schedule 6/20/2022: No 6:30 PM Class. All other classes will run on normal schedule. 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 3-3-3-3 85% WOD Complete 3 Rounds for time: 15 KBS 70/5315 C2B Pull-Ups Compare to: 1/10/2022Read more

Warm-Up 3 Sets: 100 Meter Jog10 Sit-Ups10 Ring Rows WOD Teams of two, one person working at a time: 5 Minute AMRAP: Burpee Pull-Ups Rest 2 Minutes 5 Minute AMRAP: Ski For Calories Rest 2 Minutes 5 Minute AMRAP: Row For CaloriesRead more

Strength/skill 12 minutes to build to a heavy front squat or work on technique WOD 5 rounds for time: 10 Hang power clean 135/9525 Air squatsRead more

Warm-Up 3 Sets: 25 Single Unders10 PVC Pass Throughs10 Goblet Halo Squats10 Ring Rows Strength/Skill 3 Sets: High Hang Snatch x 2 Reps Then, 3 Sets: Hang Snatch, Below Knee x 2 Reps Then, 2 Sets: Snatch x 2 Reps Try to increase from last week. WOD “Annie” 50-40-30-20-10 Double-UndersSit-Ups Compare to: 10/14/2021Read more