Coached Classes
- First Class at 7:00a
- Second Class 5:30p
- Last Class at 6:30p (RAMP)*indicates RAMP classes, must call ahead to reserve a sport.
Warm-Up
Skills and Drills
Pre-WOD: Deadlift add 10lbs to 3RM
- 3 @ 70%
- 3 @ 80%
- max reps @ 90%
Click here: to see Demo Deadlift
Rest 4 min
WOD 21-15-9
- Handstand Push-Up
- Ring Dip
- Push-Up
Click here: to see Ring Dip Explained