Reminder:  Thursdays will have an open gym format.  If you want to make something up you missed or make up your own WOD or strength, you can.  Coaches will be at class.   There will be a workout each week and we will follow strength cycles on Thursdays still but you can do whatever you want during class! A relaxed day!!

Strength: Bench Press

  • 4 sets to establish a 12 rep max


  • Cash-in: 1500 Meter Row
  • 3 RFT:
    • 25 Hollow Rocks
    • 45 Double Unders
    • 25 Russian Twists (per side) (35/25)
  • Cash-out: Max Handstand walk or Hold