Warm-up 400 meter jog then, 3 sets: 10 Banded good mornings10 Mountain climbers10 Ring rows Strength/Skill Tempo deadlifts 9-7-5-4 @ 20X1 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.Read more

Warm-up 2:00 bike, row, ski 3 sets: 100 meter run5 bottoms up KB press/side:20 HS hold or plank Strength/Skill Push press 3-3-3-3 @ 85% WOD 12 minute AMRAP: 50 Wall balls 20/14800 Meter Run30 Hang Power cleans 115/75Read more

Warm-up 2:00 bike, row, ski 3 sets: :20 Palloff hold/side10 Goblet squats:10 Goblet squat hold Strenght/Skill Back Squat 10-10-10 @ 50-60% WOD 3 Rounds for time: 30 KBS 50/3520 BurpeesRead more

Holiday weekend schedule: Friday 9/1 – No 8:30 Sweat class, or 3:30Saturday 9/2 – 8:30, 9:30Monday 9/4 – Closed Warm-up 2:00 bike, row, ski 3 sets: 10 ring rows:20 plank10 pineapple pickers Strength/Skill 3 sets, not for time: Dips x 5-10 repsBarbell row x 6 repsFarmer carry x 100 meters WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.Read more

Strength/Skill Tempo deadlifts 10-8-6-5 @ 20X1 WOD 5 Rounds For Time: 10 Back rack reverse lunges 95/6520 Sit-upsRead more