Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

8:30 am BEGINNER/INT. 4:15 PM INTERMEDIATE LEVEL 5:30 PM INT/ADV LEVEL 20 minutes AMRAP: 12 box jumps 10 kettlebell swings 8 ring dips...

9:15 AM: Movement & Mobility 4:15 PM: Intertmediate version of WOD below 5:30 PM: Int/ADV WOD below WOD: For time: Accumulate 6...

8:30 am 4:15 pm * 5:30 pm Complete as many rounds and reps as possible in 12 minutes of: 5 pull-ups 10 knees-to-elbows 15 goblet...

4:15 & 5:30 PM SESSIONS WOD: 10 rounds for time of: 9 thrusters 35 double-unders ♀ 65 lb♂ 95 lb DOUBLE UNDERS

Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

Back Squat Barbara 4 rounds complete: 20 pull-ups 30 push-ups 40 sit-ups 50 squats POST YOUR TIME AFTER EACH ROUND OF AIR SQUATS. ...THEN...

For time: 800-meter run 60 kettlebell swings 400-meter run 60 kettlebell walking lunges 800-meter run ♀ 35 lb♂ 53 lb Scaling: Complete...

3 rounds: 800-m run 15 deadlifts ♀ 205 lb ♂ 315 lb Scaling: Reduce the weight on the deadlift to keep the rest and transitions short....

Michael 6 rounds for time of: Run 400 meters 25 back extensions 25 sit-ups Scaling: This Hero workout contains a high volume of each...

Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

CLASS TIMES: 8:30 AM, 4:15 & 5:30 PM Complete as many rounds and reps as possible in 9 minutes of: 4 walking lunges (overhead plate) 2...

Start your day at 9:15 am with Movement & Mobility w/Lisa BALANCE, CORE WORK & ALIGNMENT - for overall strength & flexibility WOD 4:15...

6 rounds for time: 8 SDHP 10 TRICEP PUSH UPS 200m RUN or 250m ROW ♀ 65 lb♂ 95 lb Scaling: In this workout, no single round should take...

Welcome Back Everyone!! Let's get this new year started! Drop-in rate WITH QUALITY INSTRUCTION is only $17 SESSIONS at 4:15 & 5:30 PM ...

OPEN TODAY! 1 CLASS - 9:15 AM * Movement & Mobility

CLOSED TODAY - BUT OPEN TOMORROW!! FRIDAY 1//3/25

CLOSED TODAY! SEE YOU FRIDAY 1/3/25

TEAMS OF 2 12 - 31 - 24 12 BACK SQUATS (6 each) 31 MED BALL PARTNER SIT-UPS 24 BURPEE OVER PARTNER x 3 rounds use ABMAT & BUTTERFLY KNEES

4:15 PM 5:30 PM 19 minute AMRAP Complete as many rounds as possible in 19 minutes of: 19 wall-ball shots 19-cal. row OR 50 calorie...