Workout of the Day5 rounds:1 minute of box jumps1 minute of push presses1 minute of calories on the bike or rower1 minute of rest Pick a push press weight that lets you get two or three solid sets in within the minute. Add up all of your reps and calories for your score. standard: 55/45, […]

Workout of the Day5 rounds:1 minute of box jumps1 minute of push presses1 minute of calories on the bike or rower1 minute of rest Pick a push press weight that lets you get two or three solid sets in within the minute. Add up all of your reps and calories for your score. standard: 55/45, […]

Skill8 sets of 3 reps:Tempo back squat: 3 seconds down, 3 second hold, quick drive up. Use a lighter weight across these 8 sets than you would for a regular back squat. For the tempo back squat, you’ll be descending slowly over the course of 3 seconds, holding at the bottom of the squat for […]

SkillEvery 90 seconds for 6 rounds:3 squat cleans plus one set of push ups Pick a push up difficulty that lets you get through about 5-20 push ups each round. Keep the push up sets sub-maximal, remembering that you have 6 rounds of this and will want to buy yourself at least 30 seconds of […]

SkillEvery 90 seconds for 10 rounds:One wall walk plus a 10-30 second hold at the topImmediately into a 10-30 second L-sitRest for the remainder of the 90 seconds after you complete each movement Be sure to come down from your wall walk while you still have energy; these should not be max effort holds that […]

SkillEMOM for 10 minutes:2 squat snatches Keep the weight light enough to be technically consistent across all ten rounds. Focus on catching with locked out elbows. Workout of the DayAMRAP in 20 minutes:400 m run, row, or ski, or 1000 m bike20 kettlebell swings20 goblet squats Pick a slightly lighter kettlebell than you normally do, […]

Skill10 sets of 3 strict pull ups We’ll be off the clock here. Ring rows, weighted pull ups, and banded pull ups are all fair games. Workout of the Day3 times through, with 2 minutes of rest between each AMRAP: AMRAP in 5 minutes:50 double unders30 sit ups10 clean and jerks Keep track of your […]

Workout of the DayCOACH JAKOB’S LAST DAY!6 rounds:1 minute of thrusters30 seconds of rest1 minute of calories (assault bike or rower)30 seconds of rest Keep the barbell light enough that you’re able to get at least 15-20 reps done within the minute of work. Your score is the sum of all of your calories and […]

Workout of the Day No classes today! Join us for the 2022 Hometown Hoedown! If you are signed up to compete, please arrive a little before 9 am so that we can start the event briefing at 9 am sharp. The first heat of the first event will begin at 9:30. Heat and division assignments, […]

Skill8 rounds:20 second arch hold20 seconds of Russian twists20 seconds of rest Use a 5-15 pound plate for the Russian twists, and have fun with some low-impact core work! Workout of the DayEvery 3 minutes for 7 rounds: 400 m run, row, or ski, or 1000 m bike Record the slowest round of rounds 3 […]