Wednesday 1.16 : Girls Head to Florida!

Wednesday 1.16 : Girls Head to Florida!

These 3 ladies are heading down to Miami on Thursday morning. Check in for a great update blog tomorrow for more info about the competition and all the ways you can follow along!




Strength : Front Squat

WOD : 5 Rounds, 25:00 time cap
Row 500m
2 Wall Climbs
12 CTB Pull-ups
2 Wall Climbs

S: 4 Rounds, 400m, Jumping Pull-ups
L1: 5 Rounds, 400m, Scaled CTB

Rx+: 7 Bar MU



Core: 4 Rounds, 12 min time cap

7 Plate Getups
7 Bar Rollouts
7 Lunging Press (each side) with KB
:30 Seated KB Hold
20 KB Swing, eye high

Conditioning: 5 Rounds
Row 500m
2 Wall Climbs
12 Weighted Situps
2 Wall Climbs
12 Box jumps 24/20


The Program

1. Strength and WOD

2. For Time
Run 800m
Row 1000m
AB 40/32 Cal
50 Burpees
100 Double Unders
50 Pistols
20 Deadlift 315/225

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup