Warm-up
20 burpee pull-ups

Workout
21-18-15-12-9-6-3 reps for time:
Dumbbell shoulder-to-overheads (50/35lb.)
Chest-to-bar pull-ups

Warm-up
For 5 minutes:
Row
*45 seconds at an easy pace, 15 seconds at a moderate pace

Workout
In 10 minutes:
Establish a max power clean

—Then—

15-minute AMRAP:
10 power cleans (135/95 lb.)
20 sit-ups
40 air squats

CLOSED

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We hope you’ve enjoyed your time off! We’re back to our regular class schedule on Monday!

CLOSED

CLOSED

We hope you’re enjoying the long weekend! We’ll be back open for our regular schedule on Monday, November 30.

Happy Thanksgiving!

We are closed from Thursday through Sunday and resume our regular schedule on Monday, November 30. We hope you take this time to rest, recuperate, and enjoy some downtime with loved ones.

Warm-up
3+ rounds:
20 box step-ups
15 medicine-ball front squats
10 sumo deadlifts

Workout
3 rounds of 1-minute station rotation for total reps:
Wall-ball shots
Sit-ups
Kettlebell swings (70/53 lb.)
Burpees
Kettlebell sumo deadlift high pulls
Rest 1 minute

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Reminder: Wednesday’s last class is at noon, and we are closed for the Thanksgiving holiday through the weekend. We’ll resume our normal schedule on Monday, November 30.

Warm-up
Until warm:
5 pull-ups
10 empty bar good mornings
15 sit-ups
20 air squats

Workout
5 rounds for time:
5 deadlifts (275/185 lb.)
5 muscle-ups

Warm-up
3-minute unbroken double-under ladder
*Start at 5 reps, then add 5 reps each round. If you trip, repeat the set until you hit your number.

Stick mobility and overhead squat practice

Workout
Overhead squat
3-3-3-3-3-3-3