Warm-Up 400 Meter Jog 3 Rounds: 50′ Skipping High Knees20 Banded Pull-aparts:20 Plank or HS Hold Strength/Skill 5 Sets: 1 Hang Clean + 1 High Hang Clean + 3 Front Squats WOD 10 Minute AMRAP: 8 DB Box Step-Ups 50/35 each hand 20″3 DB Man Makers 50/35Read more

Warm-Up 1:00 Row or Ski (slow pace)10 Ring Rows15 Air Squats :45 Row or Ski (medium pace):20 Bar Hang10 Reverse Lunges :30 Row or Ski (fast pace):20 Bar Hang20 Mountain Climbers Strength/Skill 3 sets, not for time: :30 HS Hold12 Alternating Pistols5-10 Strict Supine Pull-Ups WOD Complete the following for time: 50-40-30-20-10Calorie Row or Ski10-20-30-40-50Sit-Ups Alternate between movements 18 Minute Time CapRead more

Warm-up 4 Minute Bike, Row, or Ski 2 sets: :30 Samson lunges:30 knee push-ups:30 pineapple pickers:30 air squats:30 scap pull-ups Rest :10 between movements Strength/Skill Back Squat 4-4-4 @85% WOD From the rack EMOM For 10 Minutes: Push Press x 5 (increase weight every other set) Immediately followed by… EMOM For 5 Minutes: Push Press x 1 (increase weight each set if comfortable)Read more

Holiday Schedule: 7/3 – No 5:30 or 6:30 PM class 7/4 – Closed 7/5 – No 5:00 or 6 AM class Warm-up 2 Minute Bike or Row 3 sets: 10 Mountain Climbers10 Ring Rows:15 Bar Hang WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time CapRead more

Holiday Schedule: 7/3 – No 5:30 or 6:30 PM class 7/4 – Closed 7/5 – No 5:00 or 6 AM class WOD “DT” Complete 5 rounds for time: 12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Push-Jerks 155/105 Compare to: 7/1/2022Read more