WOD 3 rounds for time with a partner: 80 Cals on any machine40 Power cleans 135/9520 Toes-to-barRead more

Strength/Skill Hang snatch 5-5-5-5-5 weight by feel WOD 3 sets for max reps: 1:00 Push press 95/651:00 Ski, calories1:00 Wall balls 20/141:00 RestRead more

Warm-up 2:00 bike, row, ski 3 sets: :30 Leaning support on rings:15 Bar hang20 Banded pull-aparts Strength/Skill 4 Sets, not for time: 10 Ring push-ups @21X15 Weighted strict pull-ups10 V-ups or tuck-ups WOD 4 sets for max reps: :30 Dips:30 Rest:30 Bike, calories:30 Rest:30 Burpees:30 RestRead more

Chili cook-off Saturday, November 2nd, 3:00 at the gym. There’s still a few spots available to enter a chili! Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 KB deadlifts10 Reverse linges Strength/Skill Push Jerk 4-4-4-4-4 75% WOD 3 rounds for time of: 500 meter row or ski12 Deadlifts, 225/155 lbs21 Single DB Box Step-ups 50/35, 24/20″Read more

Warm-up 2:00 Bike, row, ski 3 sets: :15 Squat hold10 Sampson lunges:15 Bar hang3 Inchworms Strength/Skill Front squats 5-5-5-5-5 70% WOD 10 Minute AMRAP: 15 Air squats10 Power snatch 75/555 C2B Pull-upsRead more