“To be a champion, I think you have to see the big picture. It’s not about winning and losing; it’s about every day hard work and about thriving on a challenge. It’s about embracing the pain that you’ll experience at the end of a race and not being afraid. I think people think too hard and get afraid of a certain challenge.” -Summer Sanders


All levels class

Take 12 min to find 3RM Weighted Pull Up


Row 500 meters

50x Double Unders

3 rounds

Rest as needed



Kids@ Core

Clean Progression


10 min AMRAP

8x DB/KB Front Squat

10x Sit ups

12x Push Ups


Master’s Class



45 second Wallballs

45 second Sit ups

90 second AirDyne

Rest 2 minutes

2 rounds




45 seconds KB Swing

45 seconds Push ups

90 seconds Row

Rest 2 minutes

2 rounds




30 seconds Ball Slams

30 seconds Step Ups

30 seconds Burpees

Rest 2 minutes

2 rounds