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Keep it light because we're doing negatives. That’s 1 Mississippi, 2 Mississippi, 3 Mississippi, … then come up fast! Squeeze those glutes. If you have a bar, give that a try (Keep that bar tight to your body!)

Goblet Squats- 4x3 - 6 second negative, then explode to the top. You can even jump on these if you like!


They’re back! Reverse burpees again. The first scaling option is just use your hands to get up and down. If you need to scale further, switch to burpees. STOH can be strict press, push press or push jerk. It should be a weight that you can do unbroken or breaking once. This will be fast and most will be between 4 and 6 rounds. Let's go!

7 min AMRAP

14 DB STOH - 7 per arm

7 Reverse Burpees



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