Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers:30 Plank Hold:15 Bar Hang WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-Ups15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read more

Rowing clinic this Saturday, 10:30 am. Work on your rowing technique with rowing coach Eric Delacorte! You can reserve your spot on our class registration page. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Sit-Ups Strength/Skill EMOM For 9 Minutes Hang Snatch (Above Knee) x 3 Reps @ 65% WOD Complete the Following For Time: 40/35 Calorie Bike20 Back Squats 225/15580 Double-UndersRead more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets Pec Walk x 100 MetersOH Plate Hold Sit-Ups x 8 RepsReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD Complete 4 sets, Not for Time: Bench Press x 8 RepsSingle Arm DB Rows x 8 each armFarmers Carry x 100 MetersRead more

Warm-Up 3 Sets: 5 Calorie Ski3 Inchworms6 Step-Ups:15 Plank or HS Hold WOD EMOM for 21 Minutes (7 Sets): Minute 1 – Ski x 30 Seconds for Max CaloriesMinute 2 – Burpee Box Jump or Step-Overs x 5 RepsMinute 3 – DB Lunges x 8 Reps 50/35 each handRead more

Warm-Up 3 Sets: 125 Meter Row3 Inchworms5 Bottoms-up KB Press:15 Plank or HS Hold Strength/Skill Complete 3 Sets: D-Ball Carry x 100 MetersToes-to-Bar x 8-10 RepsStrict HSPU x 5-10 or Unsupported Seated Strict Press x 5 WOD Complete 3 Rounds For Time: 400 Meter Run10 Ground-to-Overhead 135/9520 Air Squats 15 Minute Time CapRead more