No 6:30 pm due to the holiday. Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Front squat 5-5-5-5-5 70% WOD For time: 1,000 Meter Row30 Toes to Bar30 Single DB Step-Overs 20″; 50/35Read more

WOD Teams of two, oner person working at a time, complete the following for time: 80 Cal bike20 Shoulder-to-overhead 135/9560 Cal bike20 Shoulder-to-overhead40 Cal bike20 Shoulder-to-overhead20 Cal bike20 Shoulder-to-overheadRead more

Warm-up 2:00 bike, row, ski 3 sets: :20 Jumps rope10 Sampson lunges20 ring rows10 Air squats Strength/skill Snatch 3-3-3-3 85% WOD 10 Minute AMRAP: 15 Front squats 95/6520 Double-unders25 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Sampson lunges10 Sit-ups20 ring rows Strength/skill Clean 3-3-3-3 85% WOD 3 Rounds for time: 400 Meter run15 Deadlifts 225/155Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Single arm DB rows/arm5 Bottoms up KB press/arm Mountain climbers:20 Plank or HS hold WOD Every 90 seconds for 27 minutes (6 sets): Station 1|10/8 Cal bikeStation 2|7 Paralette pass throughsStation 3|3 Wall walksRead more