Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms5 Strict pull-ups or ring rows WOD Every 6 minutes for 30 minutes (5 sets) for times: 500 meter row or ski14 KBS 53/357 C2B Pull-ups Scale reps/distance to achieve at least 1 minute rest each round. Score = time for each roundRead more

Holiday schedule: No 5 am or 6:30 pm class Monday Strength/Skill Back squat 7 Sets: 4 reps @ 65% WOD 7 Minute AMRAP: 3 Thrusters 95/653 Burpees Over the Bar6 Thrusters6 Burpees Over the Bar9 Thrusters9 Burpees Over the Bar … Keep increasing sets by 3 reps until the 7 minutes are up. Score = total reps.Read more

Strength/Skill Snatch 15 minutes to build to a heavy single or work on technique WOD Teams of two, one person working at a time, complete a 16 Minute AMRAP: 50 Calorie row30 Burpees20 Hang power cleans 135/95Read more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog10 PVC OHS:20 Bar hang20 Mountian climbers Strength/Skill Overhead squat or Front squat 5-5-5-5 weight by feel WOD 12 Minute AMRAP: 10 Wall balls 20/1410 Push-ups10 KBS 70/53Read more

Schedule update: No 8:30 or 9:30 due to snow. Afternoon classes are on normal schedule. Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog:20 Front leaning rest3 Inchworms50′ Skipping high knees Strength/Skill 4 sets, not for time: Strict HSPU or Seated DB press x 5 repsDips x 5-10 repsBroad jump x 3 reps WOD 4 Sets for max reps: :30 Shuttle run, 50′:30 rest:30 Wall walks:30 rest:30 Bike, calories:30 restRead more