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.



10 rounds for time of:
15 Deadlifts
15 Push-ups


21-15-9 reps, for time of:


10 mins of:
8 Toes-to-bars
8 Dumbbell Thrusters
12 Dumbbell Walking Lunges


As many reps as possible in 7 mins of:
10 abmat sit ups
10 DB Overhead squats



to be announced depending on open WOD


Hero Foo
In 20 mins do:
13 Bench Press, 170/125 lbs
then in the remaining time, AMRAP of:
7 Chest-to-bar Pull-ups
77 Double Unders
2 Squat Clean Thrusters, 170/125 lbs
28 AbMat Sit-ups

Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews

Extra Instructions