Come join the family!


Noon Class getting work done.

Come join the family!

dynamic movement prep
Group warm up  
20 strict toe 2 bar
Emom 14  minutes 
Even  1 hang Power clean + 1 hang squat clean
Odd   35 double unders
3 rounds for time of 
Row 300 meters
12 thrusters 95/65
12 burpees.
Mad mobi 
Standing quad
Roll quad w bb/it band
Press ups
Thoracic extension on the wall


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