Warm-Up 2 Minute Bike or Row 3 Sets: 125 meter row5 bottoms up press10 Banded good mornings Strength/Skill Push Press 5-5-5-5-5 @ 75% WOD 3 Rounds for time: 500 Meter row or ski12 Deadlifts 225/15510 Burpees over the barRead more

Warm-up 2:00 bike, row, ski then, 3 Sets: 10 OH plate sit-ups10 KB deadlifts:15 Squat hold Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 5 Toes-to-bar10 KBS 53/3515 Double-undersRead more

Holiday schedule: No 5 am or 6:30 pm class Monday Warm-up 2:00 bike, row, ski Then… 10 Walking lunges10 Med ball deadlifts10 Walking lunges10 Med ball strict press10 Walking lunges10 Med ball push press Strength/Skill Back squat 7 Sets: 3 reps @ 65% WOD 5 rounds for time: 12 push presses 75/5512 alternating front rack lungesRead more

Strength/Skill 4 Sets: Mid thigh hang snatch + below knee hang snatch + snatch WOD Teams of two, alternate full rounds, 15 minute AMRAP: 3 Push jerks 155/1056 Box jumps or step-ups 14/2012 Air squatsRead more

Normal hours today. It’s cold out and we have farmer carries programed. We have an indoor carry mapped out if you prefer to stay warm inside. Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Air squats:30 Plank10 Ring rows Strength/Skill 4 Sets: 1 Power clean + 2 hang power cleans + 4 front squats Choose a weight which can be completed unbroken WOD For time: 21-18-15-12-9-6-3:Calorie row -Perform a 100 Meter farmer carry after each row. 53/35 17 Minute time capRead more