Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings5 Up downs5 Box step downs/side WOD 17 Minute AMRAP: 30 Calorie row20 Russian KBS 70/5310 Burpee box jumps/step-ups 24/20″ Accessory 3 Sets: 10 Straight arm lat pull downs8 Bulgarian split squats/side8 Weighted hanging knee tucksRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 Bar hang10 PVC pass through lunges Strength/Skill 5 Sets: High hang clean + Hang clean + Clean WOD 15 Minute AMRAP: 400 Meter run15 Pull-ups15 Hang power snatch 75/55 Hybrid Conditioning (5:30) 4 Rounds for time: 400 Meter run500 Meter row100 Meter suitcase carryRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up KB press:15 HS or plank hold:15 Bar hang Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD For time: 60 Sit-ups200 meter Suitcase Carry 70/5340 Sit-ups200 meter Suitcase Carry20 Sit-ups200 meter Suitcase Carry Hybrid Conditioning 4 Rounds for time: 400 Meter run500 Meter row100 Meter suitcase carryRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Samson lunges50’Halo monster walk5 Single arm DB press/side Strength/skill Front Squat 12 Minutes to build to a heavy single or work on technique WOD 5 Rounds for max reps: :30 Bike, calories:30 Rest:30 Alternating pistols:30 Rest:30 Alternating DB snatches 50/35:30 RestRead more

Holiday schedule Labor Day 9/7 – No classes Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 HS or plank hold3 Inchworms WOD Teams of two, one person “working” at a time, complete the following for time: 20 Minute AMRAP: 500 Meter row5 Pull-ups10 Push-ups15 Sit-ups -One partner rows while the other completes as many reps of the other movements as possible. Partners aleternate after each row and pick up where the other left off.Read more