This week of programming is to in preparation the next 7 week cycle. We will be testing and retesting some...Read more

Warm up8 scap pull ups8 knee raises8 scap push ups8 deadlifts with light weightEOMOM 8 minutes Read scaling carefully-2 attempts...Read more

200m run10 Front Squats200m run10 Hang Power Cleans + Front Squat200m run10 Hang Squat Cleans200m run10 From the shinFun little...Read more

Sunday FundayWod 112 Minute amrap split how you want20 cals on rower or bike20 Wall ballsWod 210 Minutes (you go...Read more

8am classRun 5k- Warm up slow, slow slow slow around a mile of warm up. get some sprint intervals run...Read more