Endurance: 1:00 Max calories biked 0:30 Rest 1:00 Max calories skied 0:30 Rest 1:00 Max calories rowed 0:30 Rest 2:00 Max calories biked 0:30 Rest 2:00 Max calories skied 0:30 Rest 2:00 Max calories rowed 0:30 Rest 3:00 Max calories biked 0:30 Rest 3:00 Max calories skied 0:30 Rest 3:00 Max calories rowed 0:30 Rest...Read More

Conditioning: 2000m Row 50 Box jumps (24/20″) 25 Squat cleans (155/103) 15 Chest-to-bar pull-ups   For time   Post results and experiences to commentsRead More

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience!   Endurance: 1:00 Row for calories 1:00 Low plank hold 1:00 Rest 1:00 Bike for calories 1:00 Hollow hold 1:00 Rest 1:00 Ski for calories 1:00 Handstand hold with back towards the wall 1:00 Rest   4 Rounds...Read More

Conditioning: Partner WOD* Every minute on the minute for 30 minutes, perform the following: Minute 1: Max calories biked Minute 2: Max pullovers Minute 3: Max ring dips Minute 4: Max walking lunges (2 x 50/35)* Minute 5: Max handstand walk* Minute 6: Max double unders   For score *Partner A works for 30 seconds,...Read More

Conditioning: “Diced and Divided” Each class will be divided by the coach into 2 teams. Teams will take turns rolling the “Festivus WOD Dice”. After 25-minutes, the team with the most points wins! More details explained in classes. Movements: Push-ups Shoulder-to-overhead (40% of 1-rm thruster or clean & jerk, whichever is heavier) Air squats Box...Read More

Conditioning: 3-Person Team WOD  “Weights with Mates” In a merry-go-round style: Athlete A completes 200m run Athletes B and C complete*: 100 Calories skied 100 Front squats (135/93) 100 Calories biked 100 Power cleans (135/93) 100 Handstand pushups   For time (35:00 cap) *Athletes rotate through the run until all reps are completed    ...Read More

  Conditioning: 500m Row 40 Alternating dumbbell snatches (50/35) 400m Run 30 Double dumbbell thrusters (2 x 50/35) 1000m Ski 30 Double dumbbell clean & jerks (2 x 50/35) 400m Run 40 Burpees-over dumbbells 500m Row   For time (35:00 cap)     Post results and experiences to commentsRead More

Conditioning: Partner WOD Buy in: 100 Calories row Then, immediately into 4 rounds of: 100 Double-unders 50-ft Handstand walk Cash-out: 100 Wall-ball shots (25/16) @ (10/9′) 50 Synchro toes-to-bar   For time (30:00 cap)     Post results and experiences to commentsRead More

Conditioning: Every minute* on the minute perform: Minute 1: Max burpee box overs (24/20″) Minute 2: Max half tacos Minute 3: Max calories bike/ski* Minute 4: Max shoulder taps Minute 5: Max elevated ring rows (14″)   6 rounds for score *30 seconds of work, 30 seconds rest/transition. Alternate between bike and ski each round....Read More

Endurance: Athlete’s choice… Option 1: Run 400m – 800m – 200m – 1200m – 200m – 800m – 400m Rest 3:00 between each   For total time (40:00 cap)   Option 2: Row 500m – 1000m – 250m – 1500m – 250m – 1000m – 500m Rest 3:00 between each   For total time (40:00...Read More