Partner AMRAP in 10 min. :
10 Hang Power Cleans 50/35kg
30 Double Unders/60 Singles
200m Run

2 min. rest

Partner row for as many meters as possible in 5 min. Partners share one rower and rotate every 10 pulls.

2 min. rest

Partner AMRAP in 10 min:
10 Box Jumps Overs 24/20″
1 Rope Climb/ 2 Rope Lowers
200m Run
(Partner A does 1o Hang Power Cleans while Partner B does 30 DU’s. Once each partner is done with their respective exercise they switch. When both partners are done, they run 200m. That makes one round.)


Come in and work on your Mobility, learn some new techniques and how to use our mobility tools.


Women and Bulking

To most women, Bulk is a 4-letter word and conjures images of spray-tanned bodybuilders with bulging muscles in too tiny, bedazzled bikinis. But what if I could tell you that a controlled bulk, coupled with a smart training protocol could produce some amazing results? This new functional tissue can not only contribute to increased performance in the gym, it also brings with it health benefits.