Workout of the Day

Pull-ups (Strict): Max Reps

3 attempts at max reps. Once you come off the bar, that attempt is done.

If using a band, or toes on box, or ring rows, take 2-3 warm up sets to find a scale that allows you to do at least 5-7 TOUGH reps each round.

compare to Oct. 25


Pull-up (Strict)

Fall weather is here, Wednesday is supposed to be the nicest day of the week….let’s go outside!

We are going to run up the hill that is Ingraham Street 12 times! You have 2 minutes to make it up the hill and back down before you have to go again. Pick the best pace that you can maintain all rounds. Round 6, you attack the hill backwards!

Those of you who hate running, challenge yourself NOT to cherry pick this workout. Get comfortable with being uncomfortable and come do this.



Barbell Bettys

5 Rounds
5 Single Arm Dumbbell Row (each arm)
5-8 Bench Press


Bench Press | Row

Wall Balls
Box Jumps
Kettle Bell Swings


Box Jump | Kettlebell Swing | Wall Ball Shot