Bring a Friend and Weightlifting Seminar

Bring a Friend at both locations, all classes!


Weightlifting Seminar lead by Lando, USA-W Sport Performance Coach


– Come learn the intricacies of the Snatch, Clean and Jerk. 


– This will start at 11:30 and run until 1:00pm. Come for part or all of it. We will Snatch then Clean and Jerk.



– Come ready to lift! Rest tonight, eat early, don’t attend class unless you are used to doubles. This will be 2-3x the amount of volume of a regular class. Very doable for all levels but to get the most out of it you want to be rested and READY TO PR!!!




– Bring a friend. No experience necessary! They sign up, you get 10% off next month!


Strength : High Bar Back Squat



WOD : 20m AMRAP, Partner WOD

100 Double Unders or 150 Singles
30 Front Squat 95/65
30 Burpee Broad Jumps, 4/2′
Run 800m
10 High Fives

Immediately after 20 minutes is up : 1 Hug



The Program


1. EMOM 12m
1 Power Clean + 1 Squat Clean + 2 Jerk


2. High Bar Back Squat


3. EMOM 20m
O: ME Box Jump 24/20, stand and step down
E: ME Squat Clean Thruster 135/95


4. 8x200m, wearing vest, rest 1:00 between efforts