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Please remember we are closing early today. Classes will run as normally scheduled for the most part but we will be closed early – there are no 6:30pm and 7:30pm classes. (Beginners who [...]

Normal hours today! See our Holiday Schedule here. Warm-up:  3-in-3 of Jumping squats, Burpees, Stationary lunge steps Mobility: Hip distractions, Russian babymakers, Shoulder distractions [...]

Thanks to everyone who came out to our Ugly Sweater WOD / Holiday Party! View the FB album here: https://www.facebook.com/media/set/?set=a.694758673897131.1073741849.164870376885966&type=1 [...]

Warm-up: Partner up – wallball and burpee combo Mobility: Roll-out T-spine, band distractions for hip, shoulders and ankles Strength: Snatch – 10 min EMOM, High hang, above the knee, [...]

Warm-up: Partner up – one partner holds a hollow rock while the other partner does jumping squats Mobility: Hip and wrist openers Strength: Front squat – 5@60%, 5@65%, 2×5@70% [...]

Strength: Strict press 3-3-3-3-3 Conditioning: 5 RFT of – 5 Curtis Ps (95/65#) 10 Ring dips or 3 MUs or progressions 20 Flutter kicks (L+R=1)  

Warm-up: 3-in-3 of squat, mountain climber, sit-up Mobility: Couch stretch, posterior chain floss, good mornings with unloaded barbell Strength: Deadlift 5-5-5-5 Conditioning: 15 minute AMRAP of: [...]

Warm-up: Dynamic warm up Mobility: Banded spidermans and posterior chain floss, Russian Babymaker Strength: Squat 4@70%, 4@75%, 4@80%, 4@85 Conditioning: FGB Style – one minute at each [...]

Partner up – Only one partner works at a time. Each partner must complete all reps of a movement before moving onto the next movement – partners can break up those reps any way they [...]

Warm-up: 3 rounds of dots & 7 Burpees Mobility: Russian Babymaker, Wrist openers, Roll-out T-spine Strength: Front Squat 1×5@65%, 1×4@75%, 2×4@80% Conditioning: For total [...]