Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Dips x 5-10 RepsAlternating Pistols x 12 RepsHS Hold or Plank Hold x :30 WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to: 6/25/2021Read more

Warm-Up 3 Sets: 10 PVC Pass Through10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Box Squat 5-5-5-5-5 @ 22X1 Learn more about box squats and why we do them WOD 9 Minute AMRAP: 10 C2B Pull-Ups15 Hang Power cleans 95/6530 Double-UndersRead more

There isn’t an 8:30 class listed on the schedule for this Saturday. We have the pleasure of putting on a class for about 20 sailors form the USS Theodore Roosevelt during the 8:30 hour. However, if this time works best for your Saturday, feel free to show-up and join in the fun! Warm-up Partner Pick Drill WOD Teams of two, one person working at a time,complete a 20 Minute AMRAP: Row 1,000 Meters20 Push Press 95/65200 Meter Farmer Carry 70/53Read more

Warm-Up 3 Minute Row or Bike Then.. 3 Rounds: 10 Sit-Ups10 Pineapple Pickers10 Mountain Climbers5 Halo Monster Walks (Left, Right, Forward, Back) WOD Complete the Following For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155Bar-facing burpees Time cap: 10 minutesRead more

Warm-up 3 Sets: 10 Single Arm DB Rows (each arm)10 Box Step-Ups20 Banded Pull-Aparts10 Reverse Snow Angels5 Bottom Up KB Press WOD Complete The Following For Max Calories: 5 Minute SkiRest 2 Minutes5 Minute BikeRest 2 Minutes5 Minute RowRest 2 Minutes5 Minutes Burpee Box Step-Overs 24/20Read more