Warm-Up 3 Sets: :20 Plank5 Single Arm DB Deadlifts, each arm5 Single Arm DB Push Press, each arm8 Reverse Lunges WOD 15 Minute AMRAP: 2 Alternating Single Arm DB Snatch 50/352 Burpees2 DB Reverse Lunges 20/35 (single DB)4 Alternating Single Arm DB Snatch4 Burpees4 DB Reverse Lunges6 Alternating Single Arm DB Snatch6 Burpees6 DB Reverse Lunges8 Alternating Single Arm DB Snatch8 Burpees8 DB Reverse Lunges Keep in creasing reps by increments of two until time expires.For lunges, carry the DB anyway you can.Read more

We ask that you don’t talk politics/election at the gym. The gym is a great place to get away from everything and relieve stress. If you find that you need to talk politics, please find another avenue for your discussion. “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun.” – Pat Sherwood Warm-Up 3 Sets: 6 Dynamic Scorpions20 Mountain Climbers5 High Hang Power Cleans (w/bar) Strength/Skill EMOM for 10 Minutes: 3 Power Cleans + 2 Front Squats WOD 10 Minute AMRAP: 12 Deadlifts 225/15518 Air Squats12 Hand Release Push-UpsRead more

Warm-Up 2 Minute Row Then, 3 Sets: 8 Step-ups:30 Plank5 Single Arm DB Rows, each arm WOD 16 Minute AMRAP: 20 Calorie Row10 DB Box Step-Overs 50/35 20″ Box15 Sit-UpsRead more

Warm-Up 3 Sets: 10 Pineapple Pickers3 Inchworms20 Single-Unders Strength/Skill 5 Sets: Push Jerk 5-5-5-5-5 (from the ground) WOD Complete Three Rounds for Time: 12 Ground to Overhead 135/9530 Double-UndersRead more

Warm-Up 3 Sets: 125 Meter Row3 Burpees:20 Bar or Ring Hang WOD Complete the Following for Time: Row 1,500 Meters30 Burpee Pull-ups (rings or bar)Row 1,000 Meters20 Burpee Pull-upsRow 500 Meters10 Burpee Pull-upsRead more