ANNOUNCEMENTS 📢
Bring A Friend Day – Saturday, April 19 @11am 🤜🤛
Grab a friend, click here to sign up, and show them what makes this place so special! Community, Weightlifting and Pump will move up one hour to 8am, 9am, 10am. Open to first-time visitors only. No same-day registrations.
Goal Sessions 🗒️
Now available for both new athletes and longtime members. Ready to set new goals and crush them? Reach out to Kevin and Marcelo to book a time. And don’t forget to add your goals to the wall!!
PROGRAMMING
STRENGTH:
Strict Pull-ups
[Advanced]
Build to Heavy Single Weighted Pull-up in 10 minutes
-then-
Perform Max UB Strict Pull-ups (with no weight)
[Intermediate]
Perform Max UB Strict Pull-ups
-then-
5 sets of: 50% reps, rest as needed between sets
[Beginner]
Perform Max UB Strict Pull-ups (even if this is zero)
-then-
EMOM 10 of: 1-3 Strict Pull-ups (may use a band)
CONDITIONING:
——RX——
For time:
3 rounds of:
400m Run
21 Kettlebell Swings @ 53/35
21 Toes to Bar
———FITNESS——
For time:
3 rounds of:
400m Run (or 500m row)
21 Half Burpees
21 Kettlebell Swings
—————————-
Cap: 15 minutes ; Score: Time
