ANNOUNCEMENT:  What an awesome first day back to the gym!!  Definitely a crazy weather day.  Hats off to the morning classes….IT WAS COLD!!  Today is another “at the gym” day and the weather is supposed to be nice all day.  We will also be doing a Zoom class at 8:30 today so please join us for that if you are not planning to be in the gym.  Having said that, we will program an “at home” WOD for those who can’t get to the gym.

Please make sure to keep checking the website and our COVID-19 link for all the latest details.

Zoom Link:


5 Rounds

15/10 Cal Assault Bike

24 DB Hang C&J (50/35)

+/- 50 Meter Run (from the parking lot to the rig)

12/8 Pull Ups

+/- 50 Meter Run (from the rig to the parking lot)

For today, if you have not been able to do pull ups since we have had to close, please consider doing 8 or less each round.  Normally, 40 pull ups isn’t a big deal when we have been able to do normal volume on the rig.  Please be smart.  You’re going to get a good WOD regardless of how many pull ups you do.  Also, the lack of being on the bike is not going to be an excuse to do less on the bike. Just doesn’t work that way.


5 Rounds

200 Meter Run

24 DB/KB Hang C&J

12 DB/KB Bent Over Rows