Core & Cardio @ 8AM
A HIIT-like sweat sesh geared toward improving core strength and cardiovascular endurance.
If you’ve got those cold winter cardio blues, this class is for you!

Whiteboard WOD @ 9AM
Still a surprise, still sure to kick you in the pants.

Spartan SGX @ 10AM
Because there is no off-season.


Teams of 2.
AMRAP 25 Minutes-
30 Pull-ups
50 Overhead Squats (65/35)
100 Double Unders
50 Overhead Squats (65/35)
30 Pull-ups


08Feb

Friday Fire

Strength Training:
3 Rounds-
250m Row
45 second Max Effort Bike
20 second Hollow Hold

Metabolic Conditioning:
EMOM 10 Minutes-
Odd: Box Handstand Walk
Even: 3 Strict Pull-ups


07Feb

Game Time

Strength Training:
5 Rounds-
1 Halting Clean Deadlift
1 Clean Deadlift
2 Hang Cleans
@ 65-75%

Metabolic Conditioning:
For Time-
50 Thrusters (55/35)
75 Sit-ups
50 Thrusters


AMRAP 8 Minutes-
20 Overhead Walking Lunges (35/25)
15 Knee Tucks
10 Burpees to Plate

Rest 1 minute.

AMRAP 10 Minutes-
40 Overhead Walking Lunges
30 Knee Tucks
20 Burpees to Plate

Rest 1 minute.

AMRAP 12 Minutes-
80 Overhead Walking Lunges
60 Knee Tucks
40 Burpees to Plate