Strength Training:
3 Rounds-
10 Bent Over Barbell Rows
25′ Single Arm Overhead Dumbbell Walk per arm

Metabolic Conditioning:
EMOM 12-
Odd: 3 Hang Power Snatch (building)
Even: 1 Rope Climb, then AMRAP Box Jump Overs (24″/20″)


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 3.
For Time-
Calorie Bike/Row (40/30)
90 Deadlifts (155/105)
Calorie Bike/Row (40/30)
90 HPC (105/75)
Calorie Bike/Row (40/30)
90 Jerks (105/75)
Calorie Bike/Row (40/30)


Strength Training:
5 Rounds-
2 Pausing Front Squats (3sec at bottom)
3 Front Squats
@ 60-70%

Metabolic Conditioning:
5 Rounds-
45 seconds Hang Power Clean (95/65)
15 seconds rest.
45 seconds Sit-ups
15 seconds rest.


Strength Training:
Every 90 seconds for 6 rounds-
4 Push Press
*Build across sets.

Metabolic Conditioning:
4 Rounds (45sec/15sec)
1. Calorie Row
2. Burpees to Plate
3. Pistols
4. Pull-ups