Warm-Up 3 Sets: 3 Inchworms5 Cal Bike or Row10 Pineapple Pickers10 Goblet Squats Strength/Skill Clean Every 90 Seconds for 5 Sets: 3 Reps @ 75%3 Reps @ 80%3 Reps @ 85%2 Reps @ 90%1 Rep @ 95% WOD Complete 2 Rounds For Max Reps: 2 Minutes of Rowing For CaloriesRest 1 Minute2 Minutes of Box Step-Ups 24/20Rest 1 Minute2 Minutes of Wall BallsRest 1 MinuteRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 5-5-5-5-5 @ 70% WOD Complete the following for time: 21-15-9 Push Press 95/65Toes-to-BarBurpeesRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 PVC Pass Throughs10 Sit-Ups5 Bottoms Up Press:30 Plank or HS Hold WOD Teams of two, alternate full rounds to complete a 20 Minute AMRAP: 10 Calorie Row10 Thrusters 95/65Read more

Veterans Day Schedule: No 5:30 or 6:30 PM classes. All other classes on normal schedule Warm-up 2 Minute Bike or Row 3 sets: 10 Mountain Climbers10 Ring Rows:15 Bar Hang WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time CapRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 PVC Pass Throughs10 Sit-Ups5 Bottoms Up Press:30 Plank or HS Hold Strength/Skill EMOM For 7 Minutes High Hang Snatch x 3 Reps @60% WOD “Annie” 50-40-30-20-10 Double-UndersSit-Ups Compare to: 8/24/2022Read more