Warm Up:

4 Rounds

KB “Bear Complex”

KB Power Clean - L

KB Thruster - L

KB Thruster - L

KB Power Clean - R

KB Thruster - R

KB Thruster - R


For time

50 Lunges

25 Bent Over KB Rows (53/35)

50 Lateral KB Hops or Step Overs

25 DU/50 SU

50 KB Sumo Deadlifts (53/35)

25 Push Ups

400m Run

50 Leg Raises - Use the KB for an anchor

25 KB Thrusters (53/35)

50 Sit ups

25 Squat Thrusts - No push up burpee

50 Air Squats

1 KB. Split the reps between your arms however you like.



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