• Mazen Nassar

Nicolas’s Birthday WOD! Happy 45th Birthday Nico!


It’s an honor to have you be apart of our community. It’s a pleasure to guide you on your fitness journey.  

2 rounds 1 minute plank 30 seconds wall sit 1 minute jump rope singles 30  Double-unders 1 minute jump rope singles 30 seconds wall sit 1 minute plank Mobility: 1 min Couch stretch (L/R) Spiderman lunge (L/R) Pronated scorpion Supinated scorpion PVC Lat Stretch (L/R) Passthroughs Conditioning: 20 min AMRAP 46 Alternating Front Rack Lunges 75/55 45 Good Mornings 75/55 45 Russian Kettle-bell swings 53/35 45 Hollow rocks  


Recent Posts

See All

WOD-10/19/20 and 5pm Zoom link.

Two rounds 10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Couch 4x7 front squats 13 Back squats. 3 RFT 10 Back Rack Lunges 75/35 20 Push Press

WOD-10/16/20 and 5 pm Zoom class.

Warm up: 20 OHS 10 Sampson Stretch 10 Dive bomber push-ups 20 Passthroughs 10 ATW Mobility: 2 rounds 30 secs Pigeon Couch Side lunge 7 RFT 4 Turkish Get ups 53/35 6 DB Snatch 45/20 10  V Ups * burn ou

WOD-10/14/20 and 5pm Zoom class

Warm up: Run 400 meters 1 round 15 plank to pike 10 scapular pull ups 10 ring rows 5 Yoga push ups 10 Passthroughs Mobility: 30 secs: Flag pole stretch Couch stretch Wrist stretch Strength: Bench