Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter jog10 Ring rows10 Goblet squats:15 Bar hang Strength/Skill Back squat 4-4-4-4 85% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 8/21/2023Read more

Strength/Skill Clean 5 Sets: 3 @ 75% WOD Teams of two 20 Minute AMRAP: 400-m run50 KB swings 70/53400-m single-KB farmers carry– Partners run together and break up the other two movements as needed.Read more

Warm-up 2:00 row, bike, ski 3 sets: 10 Sampson lunges:20 Bar hang:20 HS or plank hold Strength/Skill 4 sets, not for time: Weighted strict supine pull-ups x 5Dips x 10 WOD 15 Minute AMRAP: 500 Meter row or Ski10 Alternating Pistols10 Toes to barRead more

Chili cook-off this Saturday, 3:00 at the gym. We have three spots left to compete, and unlimited spots for tasters. See you Saturday! Warm-up 2:00 bike, row, ski then, 2 sets: :20 PVC pass throughsRest :10:20 up-downsRest :10:20 air squatsRest :10:20 single-undersRest :10 Strength/Skill 5 Sets: Hang snatch x 3 reps WOD 4 Rounds for time: 10 Hang power cleans 115/8020 Sit-ups30 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Walking lunges10 Goblet squats Strength/Skill 10 Minutes to work on gymnastic skills of your choice WOD Complete 4, 4 minute AMRAPs: 400 Meter run10 Box jumps or step-ups 24/20Wall balls x max reps 20/14 Rest 1 minute between setsRead more