Programming changes

Hey everyone, we are going to be making some changes with our programming.  We are going to be adding in some strength with our programming.  It is going to look a lot like it did when we first opened.  We will also be doing some basic gymnastics movements as well.  Our extra work and supplemental WOD’s will still be going, but the weightlifting will be integrated into our regular WOD classes.

Let us know what you think!


1) Back squats 5-4-3-2-1-1-1

2) AMRAP for 12 minutes:
5 strict pull-ups
20 wall balls (20/14)
10 hollow rocks
20 pistols (alternating and total)


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