Are you registered? We will be hosting open announcement nights every Thursday for the next 5 weeks! The announcement is at 8PM so be sure to get here early so you don’t miss any of the action!

Warm-up
15′ Alternating Minutes
5 Inch Worms
10 Gymnastics Kips
10 Overhead Lunges

Strength
20 Rep Squats
1x 20 +5-10lbs over last session

Metabolic Conditioning
Competitive
5′ AMRAP
5-5, 10-10, 15-15, etc.
Wall-balls (25/10, 16/9)
Pull-ups

-Rest 2′-

5′ AMRAP
5-5, 10-10, 15-15, etc.
cal. Row
Thrusters (95/65)

Intermediate
5′ AMRAP
5-5, 10-10, 15-15, etc.
Wall-balls (20/10, 14/9)
Jumping Pull-ups

-Rest 2′-

5′ AMRAP
5-5, 10-10, 15-15, etc.
cal. Row
Thrusters (95/65)

Intro
5′ AMRAP
5-5, 10-10, 15-15, etc.
Wall-balls
Ring Rows

-Rest 2′-

5′ AMRAP
5-5, 10-10, 15-15, etc.
cal. Row
Thrusters