[vc_row][vc_column][trx_content][trx_title type=”3″ css=”margin-bottom:1em;”]Workout of the Day[/trx_title][trx_blogger style=”masonry_4″ columns=”4″ descr=”0″ cat=”8″ count=”16″ offset=”0″][/trx_content][/vc_column][/vc_row][vc_row full_width=”stretch_row”][vc_column][trx_content css=”padding: 4em 0;”][trx_popup id=”example”][trx_video url=”https://vimeo.com/107971310″ image=”971″ width=”100%” height=”300″][/trx_popup][trx_title type=”5″ align=”center” font_size=”0.833em” font_weight=”700″ color=”#afafb0″ css=”letter-spacing: 11.5px;” bottom=”tiny-“]classes[/trx_title][trx_title type=”2″ align=”center” css=”margin-bottom:1em;”]Daily WOD[/trx_title][trx_tabs initial=”1″ style=”style_special”][trx_tab title=”Fundamentals” tab_id=”sc_tab_1450958646_1_8″ id=”sc_tab_1450958646_1_8″][trx_columns][trx_column_item][trx_table style=”schedule_table”]

1. Pike Position HSPU (0”-5” Deficit) 10×3 [trx_button link=”#example” popup=”yes”]example[/trx_button]
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x [trx_button link=”#example” popup=”yes”]example[/trx_button]
3. Band Assisted bar Muscle-ups 10×3 [trx_button link=”#example” popup=”yes”]example[/trx_button]
4. 1 Legless Rope Climb 5x [trx_button link=”#example” popup=”yes”]example[/trx_button]
5. 2 Rope climbs with legs 5x [trx_button link=”#example” popup=”yes”]example[/trx_button]

[/trx_table][/trx_column_item][trx_column_item][trx_table style=”schedule_table”]

6. 10 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
7. 10 Arch Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
8. 10 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
9. 10 Arch Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
10. 5 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]

[/trx_table][/trx_column_item][/trx_columns][/trx_tab][trx_tab title=”WOD” tab_id=”sc_tab_1450958646_2_54″ id=”sc_tab_1450958646_2_54″][trx_columns][trx_column_item][trx_table style=”schedule_table”]

1. Pike Position HSPU (0”-5” Deficit) 10×3 [trx_button link=”#example” popup=”yes”]example[/trx_button]
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x [trx_button link=”#example” popup=”yes”]example[/trx_button]
3. Band Assisted bar Muscle-ups 10×3 [trx_button link=”#example” popup=”yes”]example[/trx_button]
4. 1 Legless Rope Climb 5x [trx_button link=”#example” popup=”yes”]example[/trx_button]

[/trx_table][/trx_column_item][trx_column_item][trx_table style=”schedule_table”]

5. 10 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
6. 10 Arch Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
7. 10 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
8. 10 Arch Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]

[/trx_table][/trx_column_item][/trx_columns][/trx_tab][trx_tab title=”Ninja Clan” tab_id=”sc_tab_1450958646_1_89″ id=”sc_tab_1450958646_1_89″][trx_columns][trx_column_item][trx_table style=”schedule_table”]

1. Pike Position HSPU (0”-5” Deficit) 10×3 [trx_button link=”#example” popup=”yes”]example[/trx_button]
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x [trx_button link=”#example” popup=”yes”]example[/trx_button]
3. Band Assisted bar Muscle-ups 10×3 [trx_button link=”#example” popup=”yes”]example[/trx_button]
4. 1 Legless Rope Climb 5x [trx_button link=”#example” popup=”yes”]example[/trx_button]
5. 2 Rope climbs with legs 5x [trx_button link=”#example” popup=”yes”]example[/trx_button]

[/trx_table][/trx_column_item][trx_column_item][trx_table style=”schedule_table”]

6. 10 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
7. 10 Arch Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
8. 10 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
9. 10 Arch Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
10. 5 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]

[/trx_table][/trx_column_item][/trx_columns][/trx_tab][trx_tab title=”Express WOD” tab_id=”sc_tab_1450958646_2_12″ id=”sc_tab_1450958646_2_12″][trx_columns][trx_column_item][trx_table style=”schedule_table”]

1. Pike Position HSPU (0”-5” Deficit) 10×3 [trx_button link=”#example” popup=”yes”]example[/trx_button]
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x [trx_button link=”#example” popup=”yes”]example[/trx_button]
3. Band Assisted bar Muscle-ups 10×3 [trx_button link=”#example” popup=”yes”]example[/trx_button]
4. 1 Legless Rope Climb 5x [trx_button link=”#example” popup=”yes”]example[/trx_button]

[/trx_table][/trx_column_item][trx_column_item][trx_table style=”schedule_table”]

5. 10 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
6. 10 Arch Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
7. 10 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
8. 10 Arch Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]

[/trx_table][/trx_column_item][/trx_columns][/trx_tab][trx_tab title=”Open WOD” tab_id=”sc_tab_1450958646_1_10″ id=”sc_tab_1450958646_1_10″][trx_columns][trx_column_item][trx_table style=”schedule_table”]

1. Pike Position HSPU (0”-5” Deficit) 10×3 [trx_button link=”#example” popup=”yes”]example[/trx_button]
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x [trx_button link=”#example” popup=”yes”]example[/trx_button]
3. Band Assisted bar Muscle-ups 10×3 [trx_button link=”#example” popup=”yes”]example[/trx_button]
4. 1 Legless Rope Climb 5x [trx_button link=”#example” popup=”yes”]example[/trx_button]
5. 2 Rope climbs with legs 5x [trx_button link=”#example” popup=”yes”]example[/trx_button]

[/trx_table][/trx_column_item][trx_column_item][trx_table style=”schedule_table”]

6. 10 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
7. 10 Arch Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
8. 10 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
9. 10 Arch Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]
10. 5 Hollow Rocks 4x [trx_button link=”#example” popup=”yes”]example[/trx_button]

[/trx_table][/trx_column_item][/trx_columns][/trx_tab][/trx_tabs][trx_title type=”6″ align=”center” font_size=”1.125em” font_weight=”400″ color=”#afafb0″]* When rolling back and forth between positions: Do no let feet touch or hands touch the ground.[/trx_title][trx_button align=”center” link=”/locations/” width=”142″]view more[/trx_button][/trx_content][/vc_column][/vc_row]