Read more about our response to Covid-19 HERE

Monday, 3/21

Monday 3/21

Cash In: 2×400 30 sec rest

Cash Out: 3×10 ghd sit ups


Basic & Performance

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps @ 20X1


For time:

Row 1000 Meters

20 Strict Handstand Push-Ups/L-seated DB press

30 Ring Dips/bar/bench

40 Push-Ups

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.