WOD

1:00 Lunge and Reach-Then-2 Rounds300m Row8 Hang Power Snatches 8 OHS For 15 Minutes, practice the following complex:1 Tempo Snatch (Full, 4 second tempo) +... Read More

3 Rounds:10 bike sprint, :20 SlowThen4 Rounds5 KB Taters5 Burpees over the KB :30 Handstand Hold This is a lot of volume, scale appropriately Wod5... Read More

Barbell warm up together ThenSquat SnatchWarm Up1×3 Power Position2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.then,4 reps @ 65%3 @ 70%2 @ 75%4... Read More

1:00 Band Pull Aparts20 Scap Pull-ups15 Gymnastic Kip Swings-Then-3 RoundsRow 100m5 Burpees over Rower 7 Wall Balls Strength3-5 sets of 15 Weighted Ab-mat sit ups... Read More

Bring a friend week is this week! Bring a friend into class with you! 20 Glute Bridges20 Hip Openers-Then-20 Air squats 500m row or ski15... Read More

Hero Wod Today “31 Heroes” AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Climbs (15... Read More

8amLong slow cardio todayWe did this one a month agoIn any order with a partner 8x400m run (you go, i go)4000m ski, split how you... Read More

NO 5am or 6am class today! Gym opens at 9am 100 Single Unders1:30 Internal Shoulder Rotation Stretch75 Single Unders20 Empty Bar Good Mornings50 Single Unders10... Read More

There is one amazing class today at 8am and that’s it Today is the day. The 5th Annual Bill Sheehan Turkey Sandwich 5kMeet at the... Read More

Straight Through:20 Band Pull Aparts20 Goblet Squats, moderate weight DB or KB15 Scap Pull-ups15 Russian KBS10 Ring Rows 10 Light Sand Bag Cleans AMRAP 4... Read More