Saturday 12.1



Strength : Low Bar Back Squat

WOD: 3 Rounds
30s ME Bar Facing Bupees
90s ME Overhead Squat 95/65
45s Ring Dips
60s Thrusters
– 60s Rest

S: 75/55, Jumping Pull-ups
L1: 95/65, Scaled Pull-ups

Rx+: 115/75, Ring Dip from Muscle Up



Core Work: 21-15-9
Lemon Squeeze
Plate Getups 45/35
Hollow Rocks

then Run 600m


Conditioning : 3 Rounds
30s Bar Facing Burpee
90s Wall Ball Push-Press
45s Push-Ups
60s Jumping pull-ups
– Rest 60s


The Program

1. Strength and WOD

2. 5 Rounds, 3:00 on 1:00 off AMRAP style
1 Rope Climbs
4 Strict HSPU
8 Thruster 75/55



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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.

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