Specialty Classes

Family WOW! is from 10am – 11am. This is a fun class for the whole family. Kid’s are free, and adults are too if they bring a kid!

Strength / Skillwork

Speed Work
Repeat Shuttle Runs
10′ – 20′ – 30′ – 40′ – 30′ – 20′ – 10′
Rest in between. Perform at least 2x.

WOD

4 Rounds for time of:
8 Push-ups
12 DB Lunges (1-ct)
16 DB Renegade Row (1-ct)
20 Leg Lifts
24 Mt. Climbers (1-ct)

Renegade Rows

Rx+: 45/30# DBs
Rx: 20/12# DBs