Warm-Up 3 Sets: 125 Meter Row10 Goblet Squats10 Pineapple Pickers10 Ring Rows or 5 Strict Pull-ups WOD 18 Minute AMRAP: 3 Deadlifts 295/2055 Pull-ups7 Wall Balls 20/14Read more

Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Toes-to-Bar x 10-15 RepsKB Front Rack Carry x 100 MetersParallette Pass Through x 5-10 Reps WOD Dungeness Against a 2 Minute clock complete 4 total sets of: 15/13 Cal RowPush Press x Max Reps 115/80Rest 2 Minutes Octopi Against a 2 Minute clock complete 4 total sets of: 15/13 Cal RowStrict HSPU x Max RepsRest 2 Minutes Compare to 12/14/2021Read more

Warm-Up 3 Sets: 100 Meter Run10 Halo Squats5 Monster Walks10 Halo Mountain Climbers10 Ring Rows Strength/Skill Pause Front Squat 2-2-2-2-2 @ 22X1 WOD 10 Minute AMRAP: 5 Power Cleans 155/105100 Meter Run5 Burpees Over the Bar100 Meter RunRead more

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

Rowing clinic this Saturday, 10:30 am. Work on your rowing technique with rowing coach Eric Delacorte! You can reserve your spot on our class registration page. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Sit-Ups Strength/Skill EMOM For 9 Minutes Hang Snatch (Above Knee) x 3 Reps @ 65% WOD Complete the Following For Time: 40/35 Calorie Bike20 Back Squats 225/15580 Double-UndersRead more