Next week's Thanksgiving schedule is as follows: Sunday - Tuesday = Normal HoursWednesday = 530am, 700am, 930am and 1230pm classes ONLY!Thursday = CLOSED (Enjoy Thanksgiving!)Friday = 800am and 930am only! Gluttony WODSaturday = Return to Normal Hours...Read More

MONDAY 112414

Check out the News Feed on the Front Page of the website to see our schedule changes this week!

Post WOD (Any Order): 

1 Minute Foam Roll Lats (Each Side)

1 Minute Foam Roll IT Band (Each Side)

30 Second Side Plank (Each Side)

1 Minute Front Plank


3 Rounds for Time

400m Run

21 Kettlebell Swings 1.5/1

12 Pull Ups


  • A sub 7 minutes is an extremely fast time.  

  • Work to keep your time under 15 minutes. 

  • Be smart about your Kettlebell and Pull Up reps. Do not go to failure but keep the rest to a minimum.

  • Relax your hands during the run to save your grip.

  • Try to stay consistent with your times for each run.  Don’t go out too hard from the start.