Sunday Funday Grab your favorite dumbbells, this will be over before you know it. Wod 1 10 Minutes Amrap 7...Read more

8am. last we ran, this week we run, bike, row, or maybe even ski. 6 RoundsRow 500Run 400Bike or ski...Read more

Warm up-3 rounds 10 Air squats 10 Ring rows 10 airsquats Strength/skillGrab a bar, coach will go over the position...Read more

Lets work on… work capacity! Warm up2 rounds 200 M run20 Double unders or attempts 20 singles 20 one foot...Read more

Hero Wod Day Spend the first 15 Minutes of class warming up to your deadlift weight, slowly. this will help...Read more