With the possibility of snow/ice later in the week, be sure to check our Instagram, Facebook for the most recent updates. Warm-Up 2 Minute Bike or Row 3 Sets: 10 Palloff press/side10 Ring rows10 Halo squats Strength/Skill 4 Sets: Barbell row x 4 repsDB Bench press x 8 reps WOD EMOM for 20 Minutes: Minute 1|Toes-to-bar x 6-8 repsMinute 2|Wall balls x 10-12 reps 20/14Read more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC pass through lunges20 Single-unders10 Banded good mornings Strength/Skill Push Press 5-5-5-5-5 @ 70% WOD For time: 100 Double-unders25 Sit-ups15 Deadlifts 225/15550 Double-unders25 Sit-ups10 Deadlifts25 Double-unders25 Sit-ups5 DeadliftsRead more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Pineapple pickers10 Air squats10 Ring rows:15 Bar hang Strength/Skill Back squat 10-10-10 50-60% WOD For time: 30-20-10 Pull-upsBurpeesAlternating DB snatches 50/35 15 Minute time capRead more

Strength/Skill 4 Sets: High hang snatch + hang snatch + snatch WOD Teams of two, complete two rounds for time: 100 calorie row, ski20 Push jerks 135/9530 BurpeesRead more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Air squats:30 Plank10 Ring rows Strength/Skill 4 Sets: 1 Power clean + 3 hang power cleans + 3 front squats Choose a weight which can be completed unbroken WOD EMOM 16 minutes for max reps/time: Min. 1 | Max handstand holdMin. 2 | DB shoulder press 35/25/sideMin. 3 | Max hang from a pull-up barMin. 4 | Strict pull-ups – Score is total seconds held + total reps completed.– Perform just one attempt on the holds each minute. Compare to: 9/7/2023Read more