Strength: OH Squat

1 Squat Snatch + 1 OH Squat- 5 sets, start @ 70% 1 RM


3 Rounds, not for time

30 sec hold on rings

1 Legless Rope Climb

1 min Plank or ME

1 Legless Rope Climb

30 sec Handstand hold

Rest as little as possible between exercises. Rest no more than 3 minutes between rounds.



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