Monday February 6 2023 DUNK LADY WILL BE HERE FROM 3 PM to 7 PM. ( if you want to make changes in your body composition , today is a great day to take the plunge ). We Can help and support you every step of the way. WOD : Nathaniel Jackson 10 Rounds ( 22 MIn CAP ) 10 Box jumps 24 / 20 10 KettleBell Swings 1.5 / 1.0 Poods 10 Push ups 100m runRead more

Friday February 3rd , 2023 AMRAP 13 1 deadlift 135 / 95 1 front squat 135 / 95 1 box jump 30 / 24 1 rep each round.Read more

Thursday February 2nd , 2023 AMRAP 20 run 400m max set toes to bar 10 heavy DB snatch 70 / 53 Score total toes to barsRead more

Wednesday February 1st, 2023 A. Double DB seated Press 3 x 8 B. Single Arm DB Seated Press 3 x 8 C. Push press 6 x 4 D. Cash out 10 x 20 seconds work / 20 seconds rest odd : ring support even Hollow Body Hold.Read more

January 31st , 2023 5 Rounds 1 min cal machine1 min wall ball1 min cal machine1 min burpees1 min restscore total reps per round.Read more