Warm-up 2 Minute Bike, Row, or Ski 3 sets: 20 Single unders10 Air squats10 Ring rows:20 Bar hang Strength/Skill Back Squat 3@80%2@85%2@90%10@65% WOD 9 Minute AMRAP: 100 Meter run10 Pull-ups100 Meter run20 Double-undersRead more

Strength/Skill Clean 5 Sets: 3 @ 80% WOD Teams of two, alternate full rounds to complete an 18 minute AMRAP: 10 Deadlifts 135/958 Front squats6 Buprees over the barRead more

Holiday schedule: Today – 8:30, 9:30 Strength/Skill 7 Sets: Hang snatch x 2 reps WOD Teams of two, 15 minute amrap: 400 meter run20 Hang power cleans 135/9530 partner medball sit-ups 20/14Read more

Holiday schedule: Thursday | 10:00 Friday | 8:30 Sweat, 9:30 Saturday | 8:30, 9:30 WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories (one rower per team) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 10 Minute AMRAP: Burpee Box Jump-Overs or Step-Overs 24/20″Read more

Holiday schedule: Wednesday | No 6:30 pm Thursday | 10:00 Friday | 8:30 Sweat, 9:30 Saturday | 8:30, 9:30 Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter jog:20 Bar hang10 Pineapple pickers:20 Plank hold Strength/Skill 3 sets, not for time: 200 Meter farmer carryHS hold x :30 WOD 4 Sets for max reps: :30 DB Deadlifts 50/35:30 Rest:30 Bike, calories:30 Rest:30 Toes-to-bar:30 RestRead more