You guys are all so freaking awesome that we decided to up our game in 2017 – new programs, new specialty classes, and more. Full schedule, and accompanying awesome blog, can be found here. But know this, 2017 kicks off with Coach Lucien’s Kettlebell Specialty Class. We are limiting it to just five spots, but one is already spoken for…who else wants in?? Click Here to reserve your spot now!

A. Skill:
Kipping Practice 10 min
Health
1) Banded Hollow/ Arch (10 reps)
2) Horizontal Ring Rows (10)
3) Kipping on bar (10)
Fitness
1) Banded Hollow/ Arch (10 reps)
2) Kipping on bar (10)
3) Butterfly PU practice

B. MWOD:
Banded Overhead Stretch

C. WOD:
Health –
18 min AMRAP
15 Box Jumps (24/20)
12 Push Press (95/65)
9 Pull Ups

Fitness –
18 min AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75); teen (95/65)
9 Pull Ups

D. Post-WOD Recovery:
Foam Roll the Sore Bits!