Bring Your Socks!

Bring Your Socks!

If you plan on rope climbing at all today, please bring long socks or wear long pants! No bare skin allowed on ropes. Believe me, you will thank us.




Strength : Clean
EMOM 12m : 1 Clean, any way

– Have fun and go for a PR lift

WOD : 4 Rounds
Run 400m
8 Hang Split Snatch 115/75
8 Strict pull-ups*

*If you can do rope climbs you can regardless of your scale otherwise.

S: 75/55, 8 Ring Rows
L1: 95/65, Banded Strict Pull-ups

Rx+: 135/95, 3 Rope Climbs for Strict PU



Core Work: Static Hold Mania
5 Rounds
20s Hollow Hold
rest 20s
40s Plank Hold

  • Alternate with hollow hold/rocks, and forearm plank, side plank (both sides), plank push-ups

Conditioning: 4 Rounds
Row 500m
Run 400m
16 KB Swing 53/35
8 Ring Rows/Jumping Pull-ups
40 Double unders


The Program

1. Strength and WOD

2. High Bar Back Squat

3. EMOM 12m
O: 8 KB Swings, heeaaavvyy
E: 4 Deadlift, heeeaavvyy

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup