SKILL 3 rounds, not for time: 20 Russian Twist (18/10#) 1:00 Plank hold METCON 5 Rounds for time: 15 Kb swings (53/35#) 60 Single jump rope 15 Step-ups (24/20″) 200m RunRead More

METCON 800m Run Rest 3 min 1000m Row Rest 3 min 40 BurpeesRead More

METCON 5 Rounds: 10 Sit-ups 8 Back Extension Then; 4 Rounds: 200m Run 10 Push-ups 25 SquatsRead More

METCON For time: 21-15-9 Overhead Squat (75/55#) Burpees Step-ups (24/20″)Read More

SKILL 10 min EMOM Odd- 15 Superman Even- 12 Hollow Rock   METCON 5 rounds- Complete in 5 min, rest remainder: 200m Shuttle (2 Dwn/bck in courtyard) 15 Sit-ups 12 Kb Swing (35/26#)Read More

METCON “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 3 rounds For RepsRead More

SKILL 3 Rounds, superset: A) 20 weighted Sit-ups B) 3 Wall walks METCON 800m Run, max effort Rest 1:1 400m Run, max effort Rest 1:1 200m Run, max effortRead More

METCON “Cindy” 20 min AMRAP 5 Pull-ups (Ring row) 10 Push-ups (Box edge) 15 SquatsRead More

METCON 3 Rounds: 400m Run 1:1 Rest Rest 5 min “Annie” 50-40-30-20-10 Double unders Sit-upsRead More

Monday, September 1st we will hold two classes and two classes only- 9:00am -and- 10:00am The 10:00am “Community” class is open to anyone and everyone…bring a friend, or three! We will be offering childcare for the 10:00am class as well.Read More