Reminder: WODs start at 5:30 (MWF), 6:00 (T/Th), 7:00, 8:00, 9:00, 10:00 am & 4:00, 5:15, 6:15, 7:15pm (except Fridays - Yoga at 7:15pm instead of a WOD). These times are when you should be at the white board ready for instruction and to start warm up as group. If you're there early, good for you! Work on mobility or check out the "Early Bird" special on the whiteboard.

STRENGTH/SKILL: Core/Spinal Health Circuit 3-4 rounds of the following

Hollow Rocks - :30

Plank Hold w/ Leg Lift x 20 

Side Plank w/ Leg Lift x 20


EMOM for 12:00

1st min: 15 KB Swings (53/35)

2nd min: 5 Weighted Pull Ups 


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