Thursday 02132014


Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at  

Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!  

Date:  Sunday, February 16 

Time:  9:30am – 11:30am  

Click HERE to Register


Fitness – Performance 

A.  EMOM – 15 Mins 

1st Min – 6 – 8 x Bar Taps 

2nd Min – 10 x Pistols or Scaled Pistols 

3rd Min – Max distant HS Walk or 20M Bear Crawl 

B.  4 Sets 

500M Row 

2 Min Rest 


A.  3 Sets 

500M Row 

2 Min Rest 

Rest 5 Mins after the final set… 

B.  3K Row (Hard Effort) 

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