Holiday schedule: 12/26 – 8:30 sweat, 9:30 1/1 – Closed Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strict Pull-Ups:30 Push-up Plank WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead more

WOD 12 rounds for time, starting with 1 and adding an exercise each round: 1 shoulder-to-overhead 135/952 hang power cleans 135/953 deadlifts 135/954 push-ups5 pull-ups6 alternating DB snatch 50/357 sit-ups8 single DB lunges 50/359 air squats10 mountain climbers11 DB goblet squats 50/3512 burpees 40 minute time cap Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 S2OH. In round 2 perform 2 HPC and then 1 S2OH. In round 3, perform 3 DL, 2 HPC, then 1 S2OH. Continue adding a new exercise each round.Read more

Holiday schedule: 12/21 – 12 days workout at 9:30, 90 minute class 12/25 – Closed 12/26 – 8:30 sweat, 9:30 1/1 – Closed Warm-Up 3 Sets: 250 Meter row or ski10 Passthroughs10 Sampson lunges50′ skipping high knees Strength/Skill Snatch 10 Minutes to build to a heavy single or work on technique WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings5 Single DB press10 Sampson lunges Strength/Skill Tempo deadlifts 9-7-5-4 @ 20X1 WOD Every 90 seconds for 18 Minutes (4 sets): Station 1 – Alternating top down DB bench x 20 Reps(10 per)Station 2 – Farmer carry x 100 metersStation 3 – Supine barbell row x 10 repsRead more

Warm-Up 3 Sets: 20 Banded Pull-aparts100 Meter jog:20 Bar hang5 Up downs Strength/Skill 10 Minutes to work n gymnastics skills of your choice WOD 15 Minute AMRAP: 100 Meter run5 Toes-to-bar100 Meter run10 Wall balls 20/14Read more