Monday 03/30 - NO 5:30pm + 6:30pm

Tonight there will be no 5:30pm & 6:30pm class. All other classes will be on.

Body Armor - OTM x 4 RDS

• 15 Banded Face Pulls

• 12 Alt DB Box Step Ups

• :20 Side Plank ea side

WOD - 5 RFT

• 4 BMU (6 Strict Pull Ups)

• 12 Box Jump Overs (24/20)

• 21/18 Cal Row

Friday 03/27

There’s still space to claim your spot for next Saturday the 4th! Please DM or Email us to sign up. This is open to everyone and a great chance to bring a friend that has been super interested in jumping in.

Strength Day

Part 1 - Every 2:00 Back Squat

• 5-5-3-3- then until the 15:00 Build to a heavy single or new 1Rm

Part 2 - Every 2:00 x 8 Sets

• 1 Bear Complex

  (Power Clean + Front Squat + Push Jerk + Back Squat + BTH Push Jerk)

Thursday 03/26

A huge congratulations and much luck to our 5️⃣ athletes heading into the 2026 CFGames Quarterfinals!! Owners Pat & Dom qualified for both individual & age group 👏🏻 Keri & Peggy qualified for their age groups 👏🏻 and Jonas qualified for Men’s Individual 👏🏻 LETS GO CFU! 🌊

WOD - “Annie” For Time

50-40-30-20-10

• DU

• Sit Ups

Strength - Every 2:00 x 6 Sets

• 3 Bench Press

• Build to a heavy set based off feel

Wednesday 03/25

Body Armor - Alt OTM x 3 Rounds

• 10 DB Bent Over Rows ea. arm

• 10 Leg lifts over DB ea. side

• 15 Supermans

• 10 Single leg glute bridges

WOD - For Time

• 40 Goblet Rev. Lunge (50/35)

• 30 Pull Ups

• 20 Alt Devils Press

• 30 Pull Ups

• 40 Goblet Rev. Lunge

Tuesday 03/24

Please DM or email us to guarantee your spot for our pop up HYROX class ! Space is limited ! Saturday 04/04 at 10:30am

WOD - 8 RFT

• 8 HSPU

• 350m Row

• 8 T2B

Post WOD - Cap 10:00

• Accumulate 5:00 Plank

• Every drop = :30 Wall-sit