• Monday Sept 6th- Labor Day Schedule: 7:00, 8:15 & 9:30am Classes!
  • We are moving to 171 3rd Street on Sept. 11th & 12th with the first class being on Monday Sept 13th at 5am!!

[COMPETE]
AMRAP 20:
2 Ring Muscle-ups
4 Power Snatches 95/135 M75/105
8 Box Jump Overs 20/24

[On the 0-5-10-15]:
500 Meter Row or 400 m Run

[TRAIN]
AMRAP 20:
2 Strict Burpee Pull-Ups
4 Power Snatches 95/135 M75/105
8 Box Jump Overs 20/24

[On the 0-5-10-15]:
500 Meter Row or 400 m Run

[TRAIN]
AMRAP 20:
2 Burpee Pull-Ups
4 Power Snatches 65/95 M55/85
8 Box Jump Overs 20/24

[On the 0-5-10-15]:
500 Meter Row or 400 m Run

AFTER PARTY -3 RNDS
15 -20 GHD Sit Ups
1 Min Face up Hold on GHD- shoulders and hips aligned

AT HOME
AMRAP 20:
2 Double Dumbbell Devil’s Presses 35/50 M25/40
4 Double Dumbbell Power Snatches
8 Broad Jumps

[On the 0-5-10-15]:
400m Run

EQUIPMENT-FREE
AMRAP 20:
2 V-Ups
4 Burpees
8 Broad Jumps

[On the 0-5-10-15]:
400m Run