Strength : Push Press

5 Pull-Ups
10 Burpees
rest 20s
5 Handstand Push-ups
30 Double Unders
rest 20s

S: Jumping Pull-up, Push-ups, Singles
L1: Banded PU, Scaled HSPU, Scaled DU

Rx+: Bar MU, 5″ Deficit HSPU



Core: For Time
50 Situps
40 Bicycle Situps w Hold (1s each side)
30 KB Sumo DL High Pull
20 Hollow Rocks
10 KB Goblet Good Morning
rest 1:00
10 Sea Turtles
20s Hollow Hold
30 KB Swing, eye high
40 Toe Touch
50 Situps


Conditioning : 15 Minutes
10 Jumping Pull-ups
10 Burpees
Rest 30s
10 Push-ups
30 Double Unders
Rest 30s


The Program

1. Strength and WOD

2. EMOM 21m
1. 5 Ring Dips + 5 Ring Push-ups
2. 5 Bicep Curls (barbell) + 5 Bent Over Row (same bar)
3. 25s Front Rack Hold, 100% Max FS and climbing


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