Join us today - Monday for a Labor Day partner Hero WOD Workout.

We will ONLY be open for the 10AM

The rest of the day we will be closed to enjoy the holiday with our families! So come out and let's take on a Hero WOD together!

As always with our Events, it is open to the public, if you have a friend or family member who would like to try us out, bring them in! (we will have a scaled/beginner version.

What is the best exercise?


General Warm Up
3 rounds of:
Star Jumps x 20
High Knees x 20
Butt Kickers x 20
Mountain Climbers x 20
Lunges x 20

Arm Circles x10/10
Across The Body Arm Swings x 20
Shoulder Rolls x 10/10
Torso Rotations x 10/10
Hip Circles x 10/10
Leg Swings x 10/10
Good Mornings x 10
Push Ups x 10
Air Squats x 10


Run through 1 circuit of 5 reps of all exercises

FATAL 40 (Time)

You must start and finish with a 400m run, but must also run 400m after EACH of the exercises below, for a total of 3.5 miles.

400m run
40 wall balls (20/14lbs)
40 hang cleans (95lbs/65lbs)
40 pull ups
40 deadlifts (95/65lbs)
40 push ups
40 box jumps (24 inch box)
40 Kettlebell swings (53/35lbs)
40 toes to bar
40 air squats
40 hang snatch (95lbs)
40 double unders
40 sit ups
40 burpees
400m run

You and your partner will run 100 each relay style for each 400m.

Break up the reps evenly for each exercise


CrossFit Journal: The Performance-Based Lifestyle Resource