Biking is way more fun with friends! 

021619 WOD

A. Group warmup

B. Every 3:00 for 15:00 NFT

Run 200 meters

15 American kettlebell swings

20 strict sit-ups

Rest 10 minutes, then:

C. For time:

21-15-9

Row for calories

Shoulder to overhead (135/95)

>>Modifications will be given

James and Nate making easy work of the rope climbs at the 5:45 AM class

021519 WOD

A. Group warmup

B. Box squat

15-20 minutes to build to challenging set of five

5 x 5

C. 3:00 AMRAP

3 chest to bar pull-ups

6 burpees to bumper plate (45/35)

9 air squats

Three rounds, resting 1:00 between each; record rounds and reps.

>>On-ramp

3:00 AMRAP

3 ring-rows

6 modified burpees

9 air squats

Three rounds, resting 1:00 between each; record rounds and reps.

What’s not to love about this crew? Happy Valentine’s Day! We adore all our members. Even Mochi, who’s hard to find in this pic.

021419 WOD

A. Group warmup

B. Three rounds:

1:00 x weighted front plank

12-15 hamstring curls

Rest 1- 2:00 between rounds

C. In teams of two, with only one teammate working at any time, complete three sets for max reps of:

3 minutes of wall balls (20/14) to 10′ target

Rest 2 Minutes

3 minutes of rope climbs to 12′ height

Rest 2 Minutes

3 minutes of assault bike for calories

Rest 2 Minutes