Thursday October 26, 2017

Warm Up 27 (No Measure)

8 Pull Ups/Ring Rows

10 Inch Worms

12 PVC Overhead Squats

14 PVC Pass Throughs




45 Sec Bar Hang

15 Sec rest

45 Sec Wall Sit

15 sec rest

EMOM 10 Clusters

3 Clusters every minute on the minute for 10 minutes. Pick a challenging weight.

Metcon (Time)

2 Rounds:

400 Meter Run

80 Double Unders

12 Hang Power Cleans (135/95)

400 Meter Run
Scale 1:

400 m Run

40 Double Unders

12 Hang Power Cleans (95/65)

400 m Run

Scale 2:

300 m Run

150 Single Unders

12 Hang Power Cleans (65/45)

300 m Run

300 m = length of building. So to Henry road and back to fence.

*15 mim time cap.

Group training

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Group training keeps you motivated and working hard. Working with a coach keeps you safe and injury-free. Each day, we’ll build you a challenging workout that combines the best of all fitness methods, grounded in exercise science.


You will have a network of people to connect with about your progress and goals. Get lifestyle advice from other class members, push each other, or hang out after training.

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Our coaches are trained, educated and certified to lead group classes. They know how to keep you safe while helping you reach your potential.


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You will continuously improve with our varied routines, and everyone around you will notice.

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