(551) 427-5077

Tuesday – July 1



20 Minute AMRAP

200 M Run

10 Ring Dips

10 Ring Rows

30 Double Unders

*Ring Dips can be replaced with deficit push ups

*Ring Rows can be replaced with Barbell Rows

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The upcoming weekend schedule is tentatively set:

Friday July 4:

9 AM

10:30 AM

Saturday July 5:

8:30 AM

10 AM

**ALL** Please use the whiteboard near the front of the workout space sign up for these classes.  We will be more than willing to add classes to either, or both, days if the classes begin to fill up.  Ideally we will keep each class under 10-12, but we CAN go over a little bit on Friday.  Please don’t hesitate to request additional or replacement times for these classes if you have a tight schedule.  Again…these class times are tentative and may be slightly changed based on what you beasts need.  Thanks!

Monday – June 30




Part 1:

10 Sets

3 Clean & Jerks

*3 Clean & Jerks must be completed within 45 seconds

*You may drop bar from overhead and reset prior to each rep

*60-75 seconds between sets to rest and/or add weight

*Start light, and work your way up to heavy sets for the the last 3 sets

Part 2:

21-15-9

Burpees

Wall Balls (20/14)

*10 Minute Cap


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The upcoming weekend schedule is tentatively set:

Friday July 4:

9 AM

10:30 AM

Saturday July 5:

8:30 AM

10 AM

**ALL** Please use the whiteboard near the front of the workout space sign up for these classes.  We will be more than willing to add classes to either, or both, days if the classes begin to fill up.  Ideally we will keep each class under 10-12.  Please don’t hesitate to request additional or replacement times for these classes if you have a tight schedule.  Again…these class times are tentative and may be slightly changed based on what you beasts need.  Thanks!

Saturday – June 28

For Time:

20-15-10-5

Hang Power Clean (135/95)

Back Squat (135/95)

*Run 400 M between rounds

*Workout ends after the final back squat, no run after

Friday – June 27



Part 1:

4 Sets

10 Strict Press

10 One Arm KB Rows (Each Arm)

Rest 1-2 minutes between sets

Part 2:

25-20-15-10-5

Chest to Bar Pull Ups

5-10-15-20-25

Wall Balls

Rep scheme goes: 25 C2B PU, 5 Wall Balls, C2B PUs, 10 Wall Balls…..etc

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All: There will be NO 7 AM class tomorrow (6/28)

Wednesday – June 25



24 Minute AMRAP (Including 1 Minute Breaks at end of round)

10 Ring Rows

15 Burpees

10 Ring Rows

15 Box Jumps

25 Calorie Row

*1 Minute Rest



Tuesday – June 24



Part 1:

3 Minutes

Max Double Unders

Part 2:

21-18-15-12-9-6-3

Front Squat (105/65)

Ring Push Ups

*Run 200 M between rounds


Monday – June 23



Part 1:

EMOM – 10 Minutes

4 Split Jerks 

*Weight should be roughly 65-70% of highest Split Jerk from last week

Part 2:

EMOM – 10 Minutes

Odd: 10 Toes to Bar

Even: Max Med Ball Leg Raises

Friday – June 20



For Time:

100 Power Snatches (75/55)

BUT

At the top of every minute:

2 Wall Walks

*Amount of wall walks will be changed to 1 per minute at the 10 minute mark

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All:  There will be NO 7 AM class on Saturday (6/21)