What a great day! Thanks to everyone who came in and got a great workout. That went very smoothly as I knew it would. We have such a great membership and it was awesome to see everyone throwing barbells around again!

Let’s keep it going. Same thing. Reserve that class, fill out that survey and we’re good to go.

As I mentioned to some of the classes, you are now going to begin to see a more lengthy Part A to get us going for the day. This will activate the muscles for B and C and get us nice and warm for the day. It will be also be a nice 10-15 minute cardio piece to which will burn some cals!

Part A

40-30-20-10 Cal Row


:40-:30-:20-:10 Hollow Rock

Part B


Clean grip deadlift

4 Sets of 5 increasing to a nice grind in set 4.


2-3 Minutes of rest in between sets. Stay focused. Stay on the clock.

Honor the tempo! We have some nice time under load here.

Part C


12 Minute AMRAP

12/10 Cal bike (Assault or C2 Bike)

20 Russian KB swings (53/35)

10 Goblet Squats-Same KB

Fitness: 35/26