All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

Wholesale RPM order goes in this week!
Cost is $54 a rope! These ropes last YEARS, they
only need an occasional $8 rope replacement. 
You seriously can't go wrong...unless you don't
want to step up your double-under game 🙂



WOD:
Option 1:
A. Hang Power Snatch
Build to a heavy set of 3

B. 15 min AMRAP
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/80)

Option 2:
A. 5 sets, using a moderately heavy weight across all sets
4 Hang Power Clean + 4 Reverse Lunges

B. 3 Rounds
400m Run
15 Dumbbell Thrusters (50/35)(35/20)

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

Wholesale RPM order goes in this week!
Cost is $54 a rope! These ropes last YEARS, they
only need an occasional $8 rope replacement. 
You seriously can't go wrong...unless you don't
want to step up your double-under game 🙂



WOD:
Option 1: For time
60 Double-Unders, 30 Burpees
60 Double-Unders, 30 Wallballs
60 Double-Unders, 30 Deadlifts (225/155)(185/125)
60 Double-Unders, 30 Wallballs
60 Double-Unders, 30 Burpees

Option 2:
18 min AMRAP
40 Alternating Plate Hops, 20 Plate Push-Ups  video
40 Alternating Plate Hops, 20 Dumbbell Deadlifts (50/35's)
40 Alternating Plate Hops, 20 Goblet Squats (50/35)

*use 45lb plate, push-ups rx'd will be with hands on plate and feet only on floor, touch chest down. Scale up to feet on plate!*

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
5 min AMRAP
45/36 Calorie Bike
1 Round of "Cindy"
Max Clean & Jerks (135/95)
rest 5 mins
5 min AMRAP
30/24 Calorie Bike
2 Rounds of "Cindy"
Max Clean & Jerks (155/105)
rest 5 mins
5 min AMRAP
15/12 Calorie Bike
3 Rounds of "Cindy"
Max Clean & Jerks (185/125)

Option 2:
4 Rounds
20 Russian KB Swings (70/53)
100m Single KB Farmer's Carry (70/53)
400m Row

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
30 20 - 10 
Calorie Row
Alternating DB Step Ups (50/35)
10 - 20 - 30 
Alternating DB Snatch
Wallballs 

*1 DB on step up and snatch*

Option 2:
30 - 20 - 10 
Shuttle Sprints
DB Goblet Squat (40/25)
10 - 20 - 30 
Single Arm DB Clean & Strict Press (40/25)
DB Plank Pull through

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
Every 4:00 x 5 
25 Sit-Ups
15 Slamballs (30/20)
5 Push Press (build)

Option 2:
Every 4:00 x 5
25 Sit-Ups
20 Banded Good Mornings (black)
7 Bench Presses (@75-80% of 1RM)

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
A. Front Squat x 3

B. 15 min AMRAP
60 DU's (90 SU's)
30/21 Calorie Bike
15 Front Squats (155/105)

Option 2:
For Time
70/50 Calorie Bike
400m Farmer's Carry (50/35)
150 Sledge Strikes 
400m SandBag Run (50/35, modify to 600m bodyweight run)
50 Heavy Bag Squats (100/75, 75/50)

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
4 min AMRAP
27/21 Calorie Row
27 Burpees
27 Chest2Bar
rest 4 mins
4 min AMRAP
21/15 Calorie Row
21 Burpees
21 Toes2Bar
rest 4 mins
4 min AMRAP
15/9 Calorie Row
15 Burpees
15 Pull-Ups

Option 2:
4 Rounds
24 Lat Pull downs 
24 Seated Single Arm DB Curl 
24 Plank K2E's
24 Scissor Kicks 
24/17 Calorie Bike

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1
A. Overhead Squat x 1
or 6 sets of 5 moderate reps

B. 12 min AMRAP
6 Power Snatches (95/65)
9 Overhead Squats
12 Box Jumps

Option 2:
A. 5 - 4 - 3 - 2 - 1
Turkis Get-Ups
*start light, work up to a challenging single on each side*

B. For Time:
3 Single Arm Devils Press w/ Step Up 
200m Run
6 Single Arm Devils Step
200m Run
9 Single Arm Devils Step
200m Run
12 Single Arm Devils Step
200m Run

*1 devils press + step up on each side = 1*
*40/25, db in front rack for step up 20/18" use a 45lb plate*

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Teams of 3
30 min AMRAP
60 Calorie Row
50 Pull-Ups
40 Power Cleans
30 Thrusters

Round 1 - 95/65
Round 2 - 115/85
Round 3 - 135/95
Round 4 155/105
Round 5 - 175/115

Option 2:
75/55 calorie Bike
150' Walking Lunge
75 Sit-Ups
150' Walking Lunge
75/55 Calorie Bike

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
Teams of 2
30 min AMRAP
5 Burpee Box Jumps
10 Slamballs
15 Synchronized Air Squats 

*Athlete 1 does 5 bbj's and 10 Slamballs then both do 15 squats together then athlete 2 does 5 bbj's and 10 slamballs then they both do 15 squats..*

Option 2:
3 Rounds
1:00 Plank
20 Alternating V-Ups
1:00 Wall Sit
20 Squats
1:00 Hanging Tuck hold
20 Hanging Alternate Leg Raises (video)

Wholesale cost for RPM ropes is $49 + tax (usually 65)
Here are the color options: