• Monday - [BUILD+MOVE] Blending overhead pressing movements into a complex followed by Jackie!

• Tuesday - [HEAVY DAY] Back squats once again. 

• Wednesday - [SWEAT] 20min. conditioning and core workout after you have worked on your pull-up strength first.

• Thursday - [HEAVY DAY]  today is a lifting day. Working on your strength and form in small sets.

• Friday - [BUILD+MOVE] mixing working on the bike and lifting a load from the floor. Followed by a spicey 10minute finisher.

• Saturday - [SWEAT] Three movements blended into a 15minute workout!

• Sunday - [SWEAT] This is a long and sweaty partner workout. 

To help you to navigate your week of fitness, we’ve added the following 3 workout types to the description of our Workout of the Day (WOD).

[SWEAT] Cardio intensive workout that doesn't require prior weightlifting experience but do require a willingness to work hard! Focus is on dumbbell, kettlebell, cardio and bodyweight movements. 

[HEAVY DAY] Is a lifting workout consisting of small sets, most often in the range of 1 - 8 reps. These workouts build top-end strength and power. Often we pair these with assistance exercises to address weaknesses or a spicy metcon.

[BUILD+MOVE] Constantly varied workouts, incorporating strength and work capacity cycles. Never a boring workout.

Any questions? Please feel free to reach out to us!