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Thursday, September 3rd

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.


Over the next 11 week's we are moving into "GYMNASTY". You've asked for more time to get taught, drilled, and learn skills and we've heard. We also are going to be switching up with what our week looks like based off of your feedback of wanting more time to get taught, drilled, and learn how to move better in weightlifting. This new type of format will be run moving forward and we will make adjustments along the way as needed.

Thursdays will be traditional longer metcon days aka cardio.

Friday's will be all about weight lifting.

Saturday's will be partner WOD's.

In recent months, we’ve built a foundation.

We first addressed raw strength in the slow lifts.

We then took our efforts to barbell stamina and capacity building.

Returning to the Three-Headed Monster… we now will address skills.

“Gymnasty” plans to address our gymnastics skills that we are either lacking or want to improve on.




2 Rounds For Time:

90/70 Calorie Row / 1,200m Run / 50/70 Echo Bike

70 Wallballs 20/14

50 Kettlebell Swings 55/35

30 Burpee Box Jump Overs 24"/20"


  • This 2-round workout includes higher rep schemes while maintaining a nice mix of modalities (cardio, bodyweight, weightlifting) across the 4 stations.

  • The name of the game today is staying focused as we chip away at these larger numbers.

GOAL: 24 - 40:00



AMRAP 20:00:

300 Meter Run/350m Row/15 cal Bike

5 Strict Pull-ups (Ideally use bands as scaling option) 

10 Double Dumbbell Push Presses

15 Dumbbell Deadlifts (single or double for more of a challenge)

20 Single Dumbbell Squats



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