Monday – Friday
6 am Jeff C
7am  Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA


2 rounds, first round easy, second round a little quicker

30 Prisoner Jacks
20 Windmills
10 Air or PVC or BB Deadlifts
10 Air or PVC or BB Hang Power Cleans
10 Push Up to a "T"

10 Boot Strappers

For the WOD, pick one version, either "The Chief" or "The Kettlebell Chief"

This is a CLASSIC workout – pace it out but go for it!

Totally awesome random playlist for all:

Strange deep house

The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
The Kettlebell Chief (AMRAP – Rounds and Reps)
5 rounds of:
3 minute AMRAP:
6 Kettlebell Swings, moderately heavy
6 Push Ups, unbroken
9 Squats

Rest 1 Minute after each 3 minute block.
Start each Round where you left off.

30 second samson, per side
30 second lizard, per side
30 second door lat stretch, per side
1 wall squat
2 minutes legs straight up on wall, relaxation, meditation, breathing

Same as Tuesday! Build great habits in this time. Mobility, accessory, abs!