Warm-Up 20 Cal row, ski, or bike Then, 3 Sets: 10 Halo Squats10 Ring Rows10 Halo Mountain Climbers5 Bottoms-up KB Press _________________________________________________ Strength/Skill Back Squat 5-5-5-5-5 @ 65% _________________________________________________ WOD Dungeness 10 Minute AMRAP: 50 Burpees30 Front Squats 135/9520 C2B Pull-ups _________________________________________________ Octopi “Open workout 11.4” 10 Minute AMRAP: 60 Burpees30 Overhead Squats 120/9010 Muscle-upsRead more

Happy New Year! Warm-Up 3 Sets: 10 Calorie Bike, Row, or Ski10 Pineapple Pickers10 Mountain Climbers10 Sit-ups WOD Teams of two, one person working at a time, alternate movements to complete an 18 Minute AMRAP: 5 Medicine Ball Step-ups 20/14 24/20″10 Medicine Ball Sit-ups 20/145 Push Press 115/7510 Hang Power Cleans 115/755 BurpeesRead more

New Years class schedule: Friday – 8:30 Sweat, 9:30 Saturday – 10:30 Warm-Up 3 Sets: 10 Calorie Bike, Row, or Ski10 Pineapple Pickers10 Step-ups10 Squats WOD Teams of two, one person working at a time, complete a 22 Minute AMRAP: 100 Calorie Bike, Row, or Ski100 KB Dealdlifts 70/53100 KB Goblet Reverse Lunges100 KB Goblet SquatsRead more

Schedule update: Good morning! We are going to see how the roads are and do our best to offer some morning and afternoon classes. We will be closing a little early so our coaches can get home before the temperature drops and refreezes the wet stuff. We will also be offering an extra New Years Day class to make up for some missed snow classes. Here’s our updated schedule: Thursday: 9:30, 11:30, 3:30, 4:30 Friday: 8:30, 9:30 Saturday: 10:30 Warm-Up 3 Sets: 10 PVC Pass Through Lunges20 Banded Pull-aparts10 Calorie Bike10 Halo Goblet Squats Strength/Skill Snatch 3-3-3-3-3 – 80% WOD Dungeness Complete 4 Rounds For Time: 15 Front Squats 135/9515 Burpees Over the Bar Octopi Complete 4 Rounds For Time: 15 Overhead Squats 95/6515 Burpees Over the BarRead more

Warm-Up Complete 3 Sets: 20 Single Unders10 Bike or Row10 Ring Rows10 Goblet Squats Strength/Skill Hang Power Clean 12 Minutes to build to a heavy single WOD Complete the Following Fro Time: 30-25-20-15-10 Calorie Row or BikePush-UpsKBS 50/35 25 Minute Time Cap Compare to: 6/4/2021Read more