WARM-UP *GENERAL WARM-UP* EMOM × 9 MINUTES MIN 1 – 10 Jumping Jacks + 6 Alt Groiners MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches MIN 3 – […]

WARM-UP 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into.. 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows […]

Closed in observance of the holiday.

Closed for the holiday 

WARM-UP 2 ROUNDS 4 Jefferson Curls 6 Down Dog – Up Dog 8/8 Single Leg RDLS Into… AMRAP x 6 Mins 200/150m Row 10 Deadbug 10 Glute Bridge Ups 200/150m […]

WARM-UP 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Piked Toe Taps 10 PVC Pass Throughs 10 Air Squats Into… 2 ROUNDS 8 UpDowns 10 PVC Scarecrow Snatches* 10 PVC […]

WARM-UP 2 ROUNDS 100 M Jog 10 Step-Up 10 Up/Down 10 Ring Rows Into… 2 ROUNDS 100 M Run 8 Box Jumps 6 Burpee 8/8 Hand over Hand Ring Row […]

WARM-UP 1 ROUND 1:00 Row (EZ) 10 Alt. Groiners 8 Push-Up to Pike 6 Box Step-Overs Into… 1 ROUND 1:00 Row (Moderate) 10 Med Ball Front Squats 8 Up-Downs 6 […]

WARM-UP 3 ROUNDS :45 Row* 12 Alt. KB Deadlifts 10 Scap Push-Ups 10 Arm Haulers :20/:20 KB Suitcase Hold *RND 1= Arms + Body Rowing / RND 2= Half Slide […]

WARM-UP 1 ROUND 10 Cat Cow 10/10 Big Arm Circles (Forward + Back) 10 Hops + 10 High Hops 10/10 Single Leg Hops 10/10 Ankle Stretch 10/10 Single Leg RDL […]