Holiday schedule: Thursday 9:30 Friday 8:30 sweat, 9:30, 3:30 Warm-up 2:00 Bike, row, ski 3 sets: :15 Jump rope20 Banded pull-aparts3 Inchworms10 Ring rows Strength/Skill 6 Sets, not for time: 3 Bench press6 Supine barbell row WOD 16 Minute AMRAP: 10 Sit-ups10 KBS 53/3515 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Ring rows10 Strict DB presses10 Halo goblet squats Strength/skill Front squat 12 minutes to build to a heavy single WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 4/1/2024Read more

WOD Teams of two, on person working at a time, complete a 20 minute AMRAP: 100 Calorie Row10 Push jerks 155/105100 Air squats10 Push jerksRead more

Warm-up 2:00 Bike, row, ski 3 sets: :15 Bar hang10 PVC pass-through lunges3 Inchworms10 Ring rows Strength/Skill 6 Sets: High hang snatch x 3 reps 50-60% WOD EMOM for 18 Minutes (6 sets): Staion 1|Bench press x 5Staion 2|Farmer carry x 100 metersStaion 3|DB manmakers x 3Read more

Warm-up 2:00 Bike, row, ski 3 sets: :15 Jump rope10 Squats10 Pineapple pickers10 Ring rows Strength/Skill EMOM for 9 minutes High hang clean x 3 reps WOD For time: 40 Calorie bike50 Double-unders20 Back squats 185/13550 Double-unders40 Calorie skiRead more