Warm-up 3 Sets: 5 Cal Row10 PVC Passthrough Lunges10 PVC OHS Strength/Skill Complete 5 Sets: Snatch x 3 Reps – Reset between each rep, weight by feel 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 1/31/2020Read more

Warm-Up 3 Sets: 20 Jumping Jacks10 Dynamic Scorpion:30 Push-Up Plank Hold:15 Bar or Ring Hang WOD 18 Minute AMRAP: 3 Pull-Ups (Bar or Rings)5 Burpees3 Toes-to-Bar (Bar or Rings)15 Air SquatsRead more

Warm-Up Tabatta Row Strength/Skill Complete 4 sets, not for time: Supine Barbell Row x 6 RepsDeficit Push-Ups or Push-ups x 10 Reps @21X1 WOD 10 Minute AMRAP: 5 Deadlifts 225/15510 Sit-Ups5 Box Jumps or Step-Ups 24/20Read more

Warm-Up Complete 3 Sets: Row 5 Calories10 Reverse Lunges10 Sit-Ups20 Mountain Climbers WOD EMOM For 21 Minutes (7 Sets): Minute 1 – Row x 12/10 CaloriesMinute 2 – Single Arm DB STOH x 6 Reps, Each Arm 50/35Minute 3 – DB Box Step-Up x 10 Reps, Single DB 50/35; 20″ BoxRead more

Remember to wear your mask as you enter, leave, and anytime you’re not in your workout square. If you forget your mask, we have some at the front desk. Warm-Up Complete 2 Sets: 10 Knee Hug to Lunge10 Power Jumps10 Air Squats3 Inchworms Strength/Skill Complete 5 Sets: 2 Power Cleans + 3 Front Squats WOD Complete the Following for Time: 21-15-9 Thrusters 95/65Burpees Over the BarRead more