Monday 06/03

Thank you to everybody who came down for our trivia night to fund the Cerullo family !

Tomorrow (Tuesday 06/04) Allie from Clio Therapeutics will be here in the evening for free sports massages. If you didn’t see on our Instagram story we have 4 spots left; 4:40pm, 5:00pm, 5:20pm, & 5:40pm. This is first come first serve, please either send us a DM or email right away if you’d like to fill one of those time slots and we’ll confirm back asap if it’s still open.

Body Armor - Alt OTM x 4 RDS

  • Min 1 = 100m Sprint

  • Min 2 = 6 Strict Press @ 70%

  • Min 3 = 100m Sprint

  • Min 4 = :20 Side Plank ea.

WOD - Every 3:00 x 5 Rounds

  • 18/15 Cal Row

  • 10 DB Goblet Squats (50/35)

  • 10 DB S2OH ea. arm

Friday 05/31

TRIVIA NIGHT IS HERE ! Please come down for a fun night and for a good cause! $10 to play in a team of 3-4, if you don’t have a team we can place you in one! Friends and family are welcome, bring your own drinks and snacks. We have a LOT of raffle baskets up for grabs too during the evening. This will be a cash only event. If you have any questions at all please let us know.

Strength Day

Part 1 - Back Squats

  • 3-3-3-2-2-2-1-1-1

  • Every 2:00, build to a heavy single

Part 2 - Every 90s x 10 Sets

  • Sets 1-5 : 1 Squat Clean + 1 Hang Squat Clean @ 65-75%

  • Sets 6-10 : 1 Squat Clean @ 80-85%

Thursday 05/30

Tomorrow is our fundraiser event! All are welcome to join, $10 entry fee to play trivia. We have a LOT of raffle baskets up for grabs too! We’ll be posting on our social media later today with a little look into some awesome prizes. This will be a cash only event. Bring any snacks and beverages !

All classes are on tomorrow.

WOD - 4RFT

  • 400m Run

  • 20 T2B

  • 50 DU

Post WOD Body Armor - 5RDS

KB Holds

  • :20 Farmers Hold

  • :20 Front Rack Hold

  • :20 Overhead Hold

  • 1:00 Rest

Tuesday 05/28

This Friday 05/31 is trivia night! Come on down for an amazing night and for a good cause! We have some incredible raffle baskets lined up too. All are welcome, no registration needed. This will be a cash only event. All classes this day will still be on.

Strength - Every 90s x 6 Sets

  • 3-3-3-3-3-3 Deadlifts

  • Begin about 60-65% and build

  • Tap and go sets

WOD - 6RFT

  • 12 Deadlifts (155/105)

  • 9 Burpees

  • 200m Run