Warm-up: Steady through… 0:30 Dead hang from pull-up bar 3:00 Row 30 Push Press (95/65 #) Strength: Find 3 RM Strict Press Metcon:... Read More
Our WOD’s are prepared daily with multiple ways to modify every movement. We start class with a warm-up that will prepare each athlete for the class. Then we will develop a Strength and/or Skill, followed by the heart pumping metabolic conditioning (MetCon) workout. The class will then cool down and stretch to finish the class.