If you are attending the Christmas Eve classes, please register so we can get a headcount. Holiday schedule: 12/24 – Sweat Class 8:30, CF 10:30 12/25 – Closed 12/31 – Sweat Class 8:30, CF 9:30 1/1 – Closed WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Ski for Calories (one ski erg per team) Rest 2 Minutes 10 Minute AMRAP: Burpee Pull-ups (RX = at least 6″ from standing reach) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14Read more

Warm-Up 3 Sets: 10 PVC Pass Through Lunges10 Calorie Bike10 Halo Goblet Squats10 Halo Mountain Climbers Strength/Skill Snatch 3-3-3-3-3 – 75% WOD 7 Minute AMRAP: 12 Alternating DB Snatches 50/358 DB Step-Ups (1 DB, hold anyway) 50/35 20/24″Read more

Holiday schedule: 12/24 – Sweat Class 8:30, CF 10:30 12/25 – Closed 12/31 – Sweat Class 8:30, CF 9:30 1/1 – Closed Strength/Skill Dungeness 3 Sets, Not for Time: Single Arm DB Row x 8 RepsHigh Box Jumps x 3 Reps, Step DownWall Walks x 3 Reps Octopi 3 Sets, Not for Time: Single Arm DB Row x 8 RepsHigh Box Jumps x 3 Reps, Step DownHS Walk x Max Distance WOD Complete the following for time: 1,000 Meter Row40 Sit-Ups40 Lunges40 Sit-Ups40 Lunges40 Calorie BikeRead more

Warm-Up Complete 3 Sets: 20 Single Unders10 Bike or Row10 Ring Rows10 Goblet Squats Strength/Skill Hang Power Clean 4-4-3-3-2-2 – weight by feel WOD Complete the following fro time: 40-30-20-10 KBS 53/35Double-UndersRead more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 15 Minutes to build to a heavy single. -No retrying missed attempts WOD 10 Minute AMRAP: 5 Pull-ups10 Burpees15 Air SquatsRead more