In Blog, Workout of the Day

“It does not matter how slowly you go as long as you do not stop.” –Confucius


Pre Class Strength Training

E2MOM 20: 2x Clean Lift Offs + 1x Clean

[Build to Heavy]

E3MOM 12:  5x Touch and Go HEAVY Squat Cleans

[Build to Heaviest Set with good TnG Mechanics]

In Class Session


Pull-Up Skill Development

Basic Drills for Beginners: Negatives, Kip Rhythm Practice, and Timing

Intermediate: 2-3 sets of 5-8 reps Kipping

Advanced: 2-3 sets of 5-8 reps Butterfly practice

Workout of the Day

Every 15:00 for 30:00 (2 sets) Complete the Following…

20x Burpees over the Erg

30x Chest to Bar Pull-Ups

40x Calories on the Erg

100x DU

40x Calories on the Erg


20x Burpees over the Erg

[If class is too large, we will modify to a team WOD due to rowers. Grab a buddy and go!]

Post Class Accessory Work

3 sets:

8 x I, T, Ys Facedown on Bench w/ DBs

3-8x Weighted Strict Pull-Ups

3-8x Weighted Strict Dips

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