Holiday Schedule: 12/24 – 6:00, 8:30, 9:3012/25 – Closed12/26 – 9:30 Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 Jump rope:15 Bar hang10 Sampson lunges Strength/Skill Front squat 5-5-5-5-5 @ 22X2 WOD 10 Minute AMRAP: 10 Toes-to-bar6 KB goblet reverse lunges 53/3530 Double-unders6 KB goblet reverse lungesRead more

WOD Teams of 2, one person working at a time: 4 Minute Row for Calories3 Minutes of Wall Balls 20/142 Minutes of Burpee Box Step Overs 20″3 Minutes of Wall Balls4 Minute Row for Max Calories Rest 4 minutes, then… 4 Minute Bike for Calories3 Minutes of Toes to Bar or V-Ups2 Minutes of Double Unders3 Minutes of Toes to Bar or V-Ups4 Minute Bike for CaloriesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats20 Banded pull-aprts10 Single DB shoulder press/arm Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 5 Sets, not for time: 10 Double DB deadlifts10 KB goblet squats1-3 Rope climbs or rope pulls5 Strict HSPU or seated DB pressRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope3 Inchworms5-10 Push-ups Strength/Skill 5 Sets: 2 Hang power cleans + 1 Power clean WOD 7 Minute AMRAP: 250 Meter row or ski10 Dips Rest 2 Minutes 7 Minute AMRAP: 100 Meter farmer carry 70/5340 Double-unders Hybrid Conditioning (5:30) 2 Rounds for time: 1,000 Meter Ski1,000 Meter row40 Calorie bikeRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges20 Mountain climbers Strength/Skill 4 Sets: 20 Banded leg curls8 Single arm DB rows/arm10 Double DB lunges (farmer carry) WOD Complete 3 rounds for max reps: 1:00 Bike, calories:45 Rest1:00 Burpees to a plate:45 Rest1:00 Plate GTOH:45 Rest1:00 DB pull throughs:45 Rest Hybrid Conditioning (10:30) 25 Minute AMRAP: 30 Calorie bike30 Wall balls 14/1030 Calorie Row30 DB pull throughs 35/25Read more