Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 4 Reps @ 75% WOD Complete the Following For Time: 21-15-9 Push Press 95/65Pull-upsBurpeesRead more

No classes Labor Day. Home WOD Run 5KRead more

Warm-Up 3 Rounds: 10 Calorie Row or Bike10 Ring RowsWalking Lunges x 50 Feet WOD Teams of two, alternate movements to complete an 20 Minute AMRAP: 10 Pull-UpsDB Walking Lunges x 10 50/3515 KB Deadlifts 70/53Read more

Warm-Up 3 Rounds: 5 Cal Row10 Ring Rows10 Air Squats10 PVC Pass Throughs Strength/Skill EMOM For 6 Minutes 3 Hang Snatches @ 75% 1RM WOD Complete 4 Rounds For Time: 25 Wall Balls 20/14200 Meter RunRead more

Warm-Up 3 Rounds: 5 Calorie Row or Ski10 Ring Rows:15 Plank:15 Bar Hang WOD Every 90 Seconds For 30 Minutes (6 Sets): Station 1 – Farmer Carry x 100 MetersStation 2 – HS or Plank Hold x Accumulate :30Station 3 – Row x 15/12 CaloriesStation 4 – Strict Supine Pull-Ups x 5-10Read more