• Monday - [HEAVY DAY] Back squats building strong bodies followed by tabata metcon.

• Tuesday - [SWEAT] team of 2 row, skip and run! This is gonna be a long workout!

• Wednesday - [BUILD+MOVE] We'll spend some time on pull-up strength followed by blend of gymnastics and basic med ball clean drills.

• Thursday - [BUILD+MOVE] Snatch - let's get that overhead strength work going. Going through snatch complex then 4 x 3min AMRAP!

• Friday - [BUILD+MOVE] For some of you a new movement: Turkish Get Ups!

• Saturday - [SWEAT] time again for the PUMPKIN workout! This year we made a small tweak to last years' pumpkin workout. Have fun!

• Sunday - [SWEAT] 35min of sweating through your Sunday morning!

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!