Monday Partner WOD – CFS

  • Fuel Bar Update: We will no longer be accepting cash in the jar at the desk for fuel bar purchases. Please use the sheet located on the front desk to make note of your fuel bar purchases. Purchases will be added to your account and processed as part of your next monthly membership payment. If you do not have a payment account on file with us, please see a coach to pay or to set up an account to pay with. We apologize for any inconvenience and thank you in advance for your cooperation!


  • Overhead Squat Self Assessment: Do you cringe whenever you see the overhead squat as part of the workout? The OHS is a true test of functional mobility/core stability and is the heart of the snatch. Master this movement and watch your fitness increase across the board. Not sure how to fix your overhead squat? Check out the Overhead Squat Self Assessment Video below brought to you by MOBLOKO. Find your issues, and ask a coach on how to fix ’em!

Rope Climb
*Please remember to wear lower leg protection

Overhead Squat

Partner WOD
40 Power Snatches (95,65)
4 Rope Climbs
80 Push-ups
8 Rope Climbs
40 Overhead Squats
4 Rope Climbs

Level 2- 75,50
Level 1- 65,35