BUY-IN: :30 Drills WOD: “The Bear” – 5RFT 7 Cleans 7 Front Squats 7 Push-Presses 7 Back Squats 7 Back Presses *For Time and Load

BUY-IN: Foam Roller 30 Strict Pull-ups (60 Ring Rows) WOD: For Each Person In Class: 25 Pull-ups 50 Box Jumps @20″ 75 Burpees 100 Double

BUY-IN: 400m Run Ground Work LIFT: 2 – 2 – 2 – 2 – 2 – 2 Deadlift WOD: 100/60 Diamond Push-ups 200 Air Squats

This Christmas holiday we will be CLOSED December 24th, 25th and 26th.  Monday the 27th we have EVENING CLASSES ONLY (5:30pm and 6:30pm)!  So, please

BUY-IN: Plyos in Place Ladders WOD: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

BUY-IN: 1:00 Jumping Jack 10 – 1 Scale of Squats/Push-ups 3 x 12 RHC WOD: 4RFT 30 Clapping Push-ups 15 Pull-ups 30 Box Jumps (24″/20″)

BUY-IN: Foam Roller Fence Drills Level 2 SKILL: Snatches/OHSQ (20min) Level 1 SKILL: 4 x 10 Inverted Row (rest :60) 1000m Row — Males <4:00 

When I first opened back in April of this year, I didn’t know what to expect in regards to how the box would do.  I

BUY-IN: 400m Run Ring Jumps Stretch WOD: “Helen” – 3RFT (15min) 400m Run 21 KB Swings (24/16kg) 12 Pull-ups CASH-OUT: 10min AMRAP 200m KB Carry

BUY-IN: :30 Drill Warm-up 3 x 12 RHC WOD: 1 Clean on the minute, each minute, for 20 minutes *Pick a baseline number and don’t