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...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...Read 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

Warm-Up 3 Sets: 10 Reverse Snow Angels10 Power Jumps3 Inchworms WOD 15 Minute AMRAP: 5 Hang Power Clean to Overhead 135/955 Box Jumps or Step-Ups 24/205 Front Squats 135/95Read More

Warm-Up Tabatta Row WOD Complete the following for time: Row 1,500 MetersRun 1,200 MetersRead More

Warm-Up 3 Sets: 20 Mountain Climbers:15 Bar or Ring Hang with Active Shoulders:30 Plank HOld WOD 20 Minute AMRAP: 3 Man Makers 50/35 Each Hand6 Pull-Ups (Rings or Bar)12 Straight Leg Sit-UpsRead More

Strength/Skill Octopi Overhead Squat 5-5-5-5-5 – Weight by Feel Dungeness Back Squat 5-5-5-5-5 – Weight by Feel WOD Octopi “Karen” Complete the Following for Time: 150 Wall Balls 20/14 Dungeness Complete the Following for Time: 100 Wall Balls 20/14Read More

Warm-up 3 Sets: 10 Air Squats10 Pineapple Pickers:30 Push-up Plank Hold Strength/Skill Complete 5 Sets: Deadlift x 6 Reps WOD 8 Minute AMRAP: 8 Front Squats 155/10515/12 Hand Release Push-upsRead More

Warm-up 3 Sets: 125 Meter Row5 Strict Shoulder Press w/ Bar10 Supine Barbell Rows w/Bar Strength/Skill Complete 5 Sets: Push Jerk x 3 Reps, Begin each set from the ground WOD Complete the Following for Time: 40 Burpees800 Meter RunRead More