Getting it done old school!

5 rounds on the Gym Boss. Take 1 minute rest between each round

Work/rest intervals look like this:

  1. 30/25
  2. 30/20
  3. 25/15
  4. 20/10×2 (go through this without stopping)


  1. Jumping pull ups
  2. Ceiling ball/D-ball thrusters
  3. Kettlebell Swings
  4. Rower or Air Dyne
  5. Burpees
  6. Kettlebell Snatches

"Larry the Legend" preforms ceiling ball. 

Our ceilings are made up of 3/4" plywood and strong enough to take a nice beating. We feel that ceiling ball forces us to throw the ball up more explosively and keeps us from reaching forward for the ball afer it hits the wall.

Come and see what we’re all about! Sign up for our upcoming Intro class to learn the necessary skills required for class participation.  This will be held on Saturday, May 10 from 10-11 am.

Check out our Summer program here!