Category: Move

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Ski/Bike/Row: 40 seconds Every 1:00 x 7 sets Pick a tough, but maintainable output for all 7 sets. 2) Double Kettlebell Front Rack Carry: 50m Every 1:00 x 7 sets Pick a load that you can maintain for all 7 sets. Effort should take 30-40 seconds. 3) Kettlebell Windmill: 3/side Every 1:00 x 7 sets Start light. Focus on position over loading. 4) AQAP: 30 Alternating Dumbbell Snatch 35/25 60 Knees-up 30 Alternating Dumbbell Snatch 35/25 Extra Work: 5) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much! **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your…

*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much! **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your…

*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much! **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your…

*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much! **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your…