Class Schedule
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12/28/15 Monday

Happy Holidays! 

Holiday Hours are Posted on Schedule

Thursday (31st) – No 7pm class

Friday (1st) – 10a.m. Class Only!

Saturday (2nd) – Regular Schedule resumes


A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):

Even Sets – Deadlift x 4-6 reps (absolutely no bouncing weights off floor)

Odd Sets – Dumbbell Bench Press x 8-10 reps

*Build as you go but start with a challenging load for high rep range


B. 2-3 rounds of 5-6 hard pulls on rower…

*Must get heart rate going and warm-up well for this!


Row Off!

500m Sprint for time


rest 10min


500m Sprint for time

*Set rower to 500m and post exact time

*All out efforts for each…no holding back for 2nd set



Wod will be posted at gym