WOD
Complete 50-40-30-20-10 reps for time of:
Row for calories
Wall ball (M: 20 lbs, W: 14 lbs)

Cash Out:
Roll quads / IT band 2 min / side

STRENGTH
A. 7-7-7-7-7
Dumbbell shoulder press
*Rest 1:30 between sets

B. 5 rounds of:
100 ft of farmers carry
6 Single leg squat

C. Accumulate 3:00 of:
L-sit hold on parallettes

Discounted Private Training for Members!

Perfect your double-unders, kipping pull-ups, muscle-ups, toes-to-bar, Olympic lifts, and other skill-based movements with one-on-one training. Get stronger, faster, and better conditioned under the watchful eye of a personal trainer. Private sessions can give you the edge you are looking for!

For the month of January, receive Private Training for $25 a session. This is over 50% off!

*Maximum of 3 privates at discounted rate can be purchased. Discounted private training sessions subject to trainer availability. Special can be purchased from December 19th – January 31st.