Specialty Classes

10:00am Family WOW! – Note: This is a free class for kids and adults with a kid, but as of 1/1/18 we are requiring that all participants have a membership/sessions in order to attend this class. This class won’t count against attendance limits, nor will it deduct from any sessions you may have.

Strength / Skillwork

Max. set of unbroken D/Us

Speed/Power/Endurance

5-6 athletes can perform at one time. Everyone do it at least twice.

• 30′ of Lunges
• Backward Sprint 30′
• Bear Crawl 30′
• Forward Sprint 30′

[use one 30′ lane per athlete. Athletes will go down and back 2x]

WOD

4 Rounds of :40 Circuits

• DB Snatch
• Ring Rows
• MB Squat Clean
• KB C-crunch
• Calorie Bike
• Rest