Warm-Up 3 Sets: 5-10 Push-Ups20 Shoulder Taps8 DB Row, Each Arm WOD EMOM for 21 Minutes (7 Sets): Minute 1: DB Floor Press x 10 Reps 50/35Minute 2: Strict Supine Pull-Ups x 5-7 Reps (added weight optional)Minute 3: Grasshoppers or Mountain Climbers x 20 Reps (1 rep = both legs)Read more

We’d like to thank everyone for their patience as we navigate these interesting times. Below are a few updates & reminders! We are still offering online classes in addition to our in-person classes. If you have yet to try these, you’re missing out! Go HERE to registerPlease remember to register for classes! We may not have a spot open if you just show up.If your class is full, please sign-up for the wait list. We will try our best to get you in the class.If you are registered for a class and aren’t going to make it, please, please, please, cancel your reservation as soon as possible! You might be taking the spot of someone who can attend. Below is step by step on how to cancel.We kindly ask you enjoy the summer weather outside If you arrive early and the previous class is still working out, or we are...Read more

Warm-Up 3 Sets: 10 Air Squats3 Inchworms5 Strict Shoulder Press, Each Arm Strength/Skill Back Squat 3-3-3-3-3 @ 75-80% WOD 8 Minute AMRAP: 10 Alternating Single Arm DB Ground-to-Overhead 50/3510 BurpeesRead more

Warm-Up :30 Single Unders:30 Alternaitng Leg Single Unders:30 Backwards Roataion Single Unders:30 of DB Practice, Parctice Tripples > 10:30 DU Test, Parctice Tripples > 10 (DU Scale Guide 0 = 30 Singles1-5 = 55-10 = 1010+ = RX) Then, 2 Sets: 10 Pineapple Pickers10 Air Squats WOD Complete 10 Rounds for Time: 15 KBS 53/3510 KB Reverse Goblet Lunges15 Double-Unders 18 Minute Time CapRead more

Warm-Up Complete 3 Sets: 125 Meter Row:15 Hollow Hold5 Dynamic Pigeon Strength/Skill Deadlifts 5-5-5-5-5 WOD 12 Minute AMRAP: Row 500 Meters20/15 Push-Ups25 Sit-UpsRead more