Warm up: Dead Bugs- 2x10, Good mornings- 3x6 (65/45#), Paused Glute Bridges- 3x3 (10 sec hold)

Deadlift (7 sec up, 7 sec down)- 2x2 @ 30-40%

Deadlift- 5 @ 75%, 3 @ 85%, 1+ @ 95%

Bent Over DB Rows - 3x15 each arm

Ab roll outs- 5x10

Crossfit Light:

7 RFT with a partner (7 each)

150m Run

10 Goblet Squats (35/25)

10 Sit ups

10 KB Swings (35/25)

One partner runs while the other completes 1 round of the exercises. Switch when both are done.



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