Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Happy Family Day!

Please remember there is only one class today at 9:30 am

Enjoy your day with your family <3


Workout of the Day

Context: Mental Toughness

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.

Strength: 9×1 deficit deadlift – 9 of 14, same weight across, approximately 70 – 85% of max

Super Set: 9×2 strict weighted ring dip (or progressions), “across,” scale to the same challenge

Metabolic Conditioning: “Smokin’ Joe”

7 minute AMRAP

20′ out 20′ back overhead plate lunge
8 bumper plate burpees (same)
30 double unders

Performance: plate 25/45,
Athletic: plate 15/25,
Health: plate 10/15, 60 singles

Scaling Guide: 2.5 – 5 rounds, about 2:00 per round.

Optional ‘Cash Out’: 6 db clean and jerks, 8 toes to bar, max rounds in 4 min

Leave a Reply