30 minute long classes and no barbells. This is a great alternative to our full classes for those that want to sneak in a quick workout.



3 rounds for time of:
Bear Crawl, 100 ft
Standing Broad Jump, 100 ft
After every 5 broad jumps
complete 3 burpees.


For time:
100 Double Unders
-- then --
3 rounds of:
10 Burpee Box Jumps
10 Jumping Alternating Lunges
10 Ring Dips
-- then --
100 Double Unders

Extra Instructions


As many rounds as possible in 10 minutes of:
5 Deadlifts
5 Burpees
Run 100 meters


Complete as many rounds as possible in 15 mins of:
10 Push Press,

10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20 in



4 rounds for time of:
3 Wall Walks
20 Box Jump (Step Up)s
2 Side Shuffle Shuttle Runs, 50 ft


Reminder Murph starts at 9am
BBQ Starts at 10am
Bring a side dish to share and your own adult beverage

4 rounds for time of:
12 Squat Clean To Thrusters 70 lbs 500 m Row