Strength  (15 minutes)

Back Squat
5 reps @ 75% of 90%1RM
3 reps @ 85% of 90%1RM
1+ rep @ 95% of 90%1RM

Rest as needed between sets.

Conditioning (19 minutes)

Tabata Atlas Stone Ground To Shoulder, 93/73 lbs
Rest 1 min
Tabata Push Up (Rings)
Rest 1 min
Tabata Rope Climb (from ground to standing)
Rest 1 min
Tabata Toes To Bar

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Other News

Friday December 21 – No 3:30pm open gym or kids class.

Holiday Schedule

Monday December 24 – 9am only “12 Days of Christmas”
Tuesday December 25 – CLOSED
Monday December 31 – 9am only – “Murph”
Tuesday January 1 – 9am and 4:30pm only