15 Minutes to a Heavy Clean Then….. 3 Rounds 5 Ring Muscle Ups 10 Cleans 185/123 50 Double Unders This Saturday is Bring a Friend Free Day! We will have regular class at 8am, bring a friend for adults at 9am and bring a friend for kids/youth at 10am.  Please have your friends pre register...Read More

TWOW: 10x 100m sprint forward, 100m jog backward Really focus on hamstrings on backward jog.  Sprint at 9 RPE jog at 5 RPE Skill WOW 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board...Read More