Hi Guys, we are super excited about our new space buuuuuttt… its not ready for us yet and we want it to be absolutely spectacular for you!! Our new move in date is Sept. 11th & 12th with the first class being on Monday Sept 13th at 5am!!

[COMPETE/TRAIN]
For Time
7 Rounds:
3 Push Press 85/115 M65/95
3 Front Squat
3 Box Jumps 24/30″

Then…
30/24 Cal Assault Bike or 400 M Run

5 Rounds:
3 Push Press 85/115 M65/95
3 Front Squat 85/115 M65/95
3 Box Jumps 24/30″

Then…
30/24 Cal Assault Bike or 400 M Run

3 Rounds:
3 Push Press 85/115 M65/95
3 Front Squat 85/115 M65/95
3 Box Jumps 24/30″

Score = Total time to complete the workout.

[SWEAT]
For Time
7 Rounds:
3 Push Press 55/85 M45/75
3 Front Squats 55/85 M45/75
3 Box Jumps 20/24″

Then…
30/21 Calorie Assault Bike or 400 M Run

5 Rounds:
3 Push Press 55/85 M45/75
3 Front Squats 55/85 M45/75
3 Box Jumps 20/24″

Then…
30/21 Calorie Assault Bike or 400 M Run

3 Rounds:
3 Push Press 55/85 M45/75
3 Front Squats 55/85 M45/75
3 Box Jumps 20/24″

AFTER PARTY- 3 Sets:
Max Unbroken Strict Handstand Push-ups
Max Unbroken Ring Dips
Max Unbroken Push-Ups
Rest 1:00

AT HOME
7 Rounds:
3 Double Dumbbell Push Press 35/50 M25/40
3 Double Dumbbell Front Squats
3 Broad Jumps

400m Run

5 Rounds:
3 Double Dumbbell Push Press
3 Double Dumbbell Front Squats
3 Broad Jumps

400m Run

3 Rounds:
3 Double Dumbbell Push Press
3 Double Dumbbell Front Squats
3 Broad Jumps

EQUIPMENT-FREE
7 Rounds:
9 Push-Ups
6 Air Squats
3 Broad Jumps

400m Run

5 Rounds:
9 Push-Ups
6 Air Squats
3 Broad Jumps

400m Run

3 Rounds:
9 Push-Ups
6 Air Squats
3 Broad Jumps