Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
5 Rounds
4 min AMRAP 
21/15 Calorie Bike (mod to 18/12 cals)
15 Burpee Box Jumps
Max Shuttle Sprints  
rest 4 mins 

*mod to sit-ups instead of shuttles*

Option 2:
Tabata
Banded Skater Walk 
Banded Psoas March
Banded Pull Aparts
Banded Ski Erg

8 round of each movement before moving on
30 seconds (1 round of tabata for transition)

Check our instagram/facebook page for any cancellations due to snow

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1:
A. Overhead Squat x 3 (modify to Thrusters x 3)
work up to a challenging set of 3 reps

B. 10 min AMRAP
15 Overhead Squats (95/65)(mod to thrusters)
12 Sumo deadlift High Pulls 
9 Chest2Bar Pull-Ups

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle through

Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
1500/1200m Row
100 Double-Unders (175 SU's)
50/35 Calorie Bike
100 Double-Unders
1500/1200m Row

Option 2:
20 min AMRAP
10 Single Arm Devils Press (50/35)
20 Single Arm DB Rows (on bench *video*)
30 Sit-Ups
40 Double-Unders (40 with practice rope)

Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
A. 5 Sets
3 Position Clean (floor, knee, hip)
+
3 Push Jerks

B. 10 min AMRAP
3 Clean & Jerks (135/95)
3 Toes2Bar
6 Clean&Jerks
6 Toes2Bar
..keep adding 3 reps

Option 2:
5 Rounds
20 Banded Good Mornings 
10 Floor Kips (3 second pause at top)
20 Hanging Knee Ups
10 Ring Rows (3 second pause at top)

Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
5 Rounds
1 min Wallballs
1 min Alt DB Snatch (50/35)(35/25)
1 min Bike
1 min Rest

Option 2:
19 min AMRAP
15 KB Taters (45/25)(video)
15/12 Calorie Row
15 Scissor Kicks (each side)
15 Shoulder Taps (each side)

Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
5 min AMRAP
50/35 Calorie Bike
Max Power Snatches (95/65)
rest 5 mins
5 min AMRAP
50/35 Calorie Bike
Max Clean & Jerks (95/65)
rest 5 mins
5 min AMRAP
50/35 Calorie Bike
Max Thrusters (95/65)


Option 2:
3 Rounds
15 Push-Ups
100' Walking Lunge
30 Sit-Ups
100' Farmer's Carry (50/35)

Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
EMOM x 30 (15 rounds of each)
1st min: Max Calorie Row
2nd min: Max Burpees 

Option 2: GOAT!
EMOM x 30
pick 3-5 movements and cycle through for 30 mins

Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
Teams of 3
20 min AMRAP
30 Strict Pull-Ups
40 Strict Press (75/55)
50 Back Squats 

Back Squat weight:
round 1: 155/105
round 2: 185/125
round 3: 205/145
round 4: 225/155
round 5: max reps at 245/165

Option 2:
20 min AMRAP
12 Double DB Curls (30/20)
12 Double DB Rollback Tricep Extensions (15/10)(video)
12 Double DB Reverse Lunges (50/35)(DB's at sides)
12 Double DB Squats (front rack)
*every 4:00 run 200m (at 4:00,8:00,12:00,16:00)*

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1:
15 min AMRAP
30/21 Calorie Bike
30 KB Swings (53/35)
30 Box Jumps
30 Deadlifts (135/95)

Option 2:
3 Rounds
50 Box Step Overs
50 Hang Power Cleans (75/55)
50 Sit-Ups

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1:
Every 4:00 x 5 
50 Double-Unders (75 SU's)
5 Bar Muscle-Ups (10 COB Pull-ups or 6 Strict Pull-Ups)
5 Power Snatches (Build in weight)

Option 2:
20 min ARMAP
20 Seated Lat Pull w/band 
20 Sumo Deadlift High Pulls (75/55)
100 Alternating Plate Hops