2 Metcons

Metcon 1:

4 rounds for calories

30 sec Row or Assault Bike

30 sec rest

20 sec Row or Assault Bike

20 sec rest

10 sec Row or Assault Bike

*Complete a full round and then switch. Rest between rounds should be 2-3 min.

Metcon 2:

Every 2 min x 6

5 Bench Presses @ 75%



If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna