WOD You choose the Following For Time: Row 5K Or Run 5K* * 5K run is through downtown to the end of the Annapoilis ferry parking lot, just past Whiskey Gulch and back.Read more

Warm-Up 3 Sets: 20 Mountain Climbers10 Pinapple Pickers5 Bottoms-up KB Press WOD 20 Minute AMRAP: 200 Meter Single-Arm Farmer Carry 70/5310 Shoulder to Overhead 135/9515 Deadlifts 135/9510 Burpees Over the BarRead more

Warm-Up 3 Sets: 100 Meter Jog10 Slow Air Squats10 Reverse Lunges Strength/Skill 5 Sets: Pause Front Squats x 3 Reps @ 23X1 WOD Complete the Following For Time: Bike 55/50 Calories800 Meter RunRead more

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers3 Inchworms6 Dynamic Pigeons WOD EMOM For 24 Minutes (8 Sets): 8 Bupree Box Step-Overs 24/2020 Double-Unders10 Kettle Bell Swings 70/53Read more

Gyms are included in the latest mask requirement beginning this week. We ask that you wear a mask while inside the gym, but we also understand if you need to pull it down to breathe during the workout. We ask that you try your best helping us follow the rules which allow us to remain open, and not get fined. Thank you! Warm-Up 3 Sets: 5 Cal Row or Bike10 Mountain Climbers10 Air Squats Strength/Skill Complete 4 Sets, Not For Time: Strict Pull-Ups or Strict Weighted Pull-Ups x 5 RepsHS Hold or Plank Hold x 15-30 SecondsTuck Hold or Hollow Hold x 15-30 Seconds WOD Complete 4 Sets for Max Reps: :30 Row or Bike for CaloriesRest :30 Seconds:30 DB Thrusters 50/35Rest :30 Seconds:30 Toes-to-BarRest :30 SecondsRead more