Weekend Programming!

Below is the Programming for both Saturday and Sunday.  Saturday classes will be Open Gym from 8:30 until 11:30am, On Rampers are welcome to attend as well.

  Sunday classes are as usual.

  Check the schedule if you have any questions.  See you Monday, have a great weekend!



3 Rounds for Quality of:

15 Press with barbell

10 Light Kettlebell Swings

Rest as needed, then:

Press 2-2-2-2-2-2-2-2-2-2

Rest 60 seconds between sets

Rest as needed, then perform:

21-15-9 reps for time of:


Box Jump, 24″

Knees to Elbows


For Quality:

10 Pushups

10 Light Deadlifts

5 Strict Pullups

10 Double Unders

20 sec Sampson Stretch each leg

10 Double Unders

10 Kipping Pullups

10 Moderate Deadlifts

10 Handstand Pushup or variations

20 sec Sampson Stretch each leg

Rest as needed, then perform


10 rounds for time of:

3 Handstand push-ups

225 pound Deadlift, 6 reps

12 Pull-ups

24 Double-unders

Rest as needed, then perform

2 Rounds for Quality of:

10 Wall Extensions

60 second Plow Pose

10 Dislocates with PVC or band

30 second Sampson Stretch


B. Williams is ready for Joshua Tree!

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