Intramural Week 2 Theme: Nautical Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Reverse Lunges10 Pineapple Pickers:15 Plank Hold Strength/Skill Three Sets, Not For Time: Dips or Ring Dips x 10 RepsWall Walks x 1-3 RepsSupine Barbell Rows x 4 Reps WOD 6 Minute AMRAP: 10 Back Rack Lunges 95/65(from the rack)10 Deficit Push-Ups 45/35 plates Rest 2 Minutes 6 Minute AMRAP: 30 Double-Unders15 Sit-UpsRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts5 Bottoms Up Press:15 Bar Hang:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 75% WOD Complete 6 Sets For Max Reps: :45 Bike, CaloriesRest :45:45 KBS 53/35Rest :45Read more

Holiday Schedule: No 11:30 am or 6:30 pm classes` Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :20 Bar Hang10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5 Sets: 5 Reps @ 75% WOD 8 Minute AMRAP: 4 Single Arm DB Thrusters 50/358 C2B Pull-Ups12 DB Facing BurpeesRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill EMOM 7 Minutes 2 High Hang Snatch + 1 Hang Snatch WOD Teams of Two 200 Meter Run*5 Deadlifts 225/1555 Burpees5 Box Jumps or Step-Ups *One partner completes the run while the other completes as many reps of the deadlifts, burpees, box jumps as possible. Alternate after the run and pick off where your partner left offRead more

The Open/Intramural is here! Below are the teams. Week one theme is 80’s! Still want to join a team? Let us know and we’ll add you to a team! Learn more about how the intramural and how to get points here Shrug Life AliBillyTinaLisaHannahTylerKen Rowing Pains RhondaJoletteStefanKrisJustinRob LLee Less Talk’n, More Squat’n JackieKristyPinkyKatrinaMichelleMat Y WOD’s in a name? AlainaEmilee BDanielleRolandHarrietNancy WOD Open Workout “23.1” Complete as many reps as possible in 14 minutes of:60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb ball to 10-ft target, 135-lb cleansRead more