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 [email protected]  

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) 

-Post results under comments  


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5 Responses
  1. Staci Vinz

    Snatch: 65(3)-75(3)-85(3)-95(3)-105(3)-115(3)-125(1)-135(1)-140(1)-145(1)-150(F)
    Clean and Jerk: 125-135-145-155-165-175-200(F)

  2. David Muscarella

    Great workout. The pistols left my left knee a little sore. The bar taps were good and I enjoyed trying, and occasionally succeeding, with the HS walks. My shoulder is a little sore, but not bad. The 4 x 500m rows wore me out.

  3. Paul Bye

    A. Completed. Got some good coaching on the bar taps, I think I’ve improved on the pistols. Can consistently get into a wall handstand now but trying to pick up an arm not so much yet…work in progress.
    B. 1:51, 1:51, 1:54, 1:53. Actually pretty happy with the consistency on this one, the limiting factor is more endurance now.

  4. Sara Jech

    FIT was ridiculously awesome!!!!!!! Looking to get a really good sweat going, come to a FIT Class!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!