We are closed for the 630am WOD due to weather. Sorry for the late notice - stay safe out there!

We are OPEN for open gym, and will run all evening classes as scheduled.


Warm Up
Short lap
4 min tabata arch to hollow hold on the floor
Short lap

4:00 Scap activation
On all 4's push the floor away as you separate the scapulas, then squeeze the scapulas together.

Skill / Strength
3 Rounds: 8-10 Bent over BB Rows
Rest 60 sec
10-12 Glute/ hip Bridges
45 sec plank on rings *scale plank on floor*

Every 5 mins for 30 min (6 sets)
Row 400m
8 strict pull ups
12 TTB
14 push ups