This is a Deload week with a new cycle starting on Monday, 2.24.
Friday: Wendler Deadlift (W1 repeat) + “Race to Karen”

Power Clean + Hang Clean
– 1+1, building to a working weight in 10 minutes
– Power or full squat are both acceptable

5 Rounds: Every 3 minutes complete the following;
Min 1: Hang Power Clean X 3 reps + Pushpress X 3 reps
– Heavy as you can
Min 2: Banded Tricep extensions X 20-25 reps
Min 3: Echo Bike sprint X 20 seconds
– All out effort! 

Partner Circuit: 3 Rounds: (7 minutes)
Partner leg throws X 30 sec. each
Partner Eccentric Overload Pushups X 30 sec. each


  • Next Foundations Session: Starting Sunday, March 8th! Email [email protected] to register your spot! 
  • FREE Community Workout, “Lift & Learn“, Sat. March. 7th. 11am-Noon. Register Here! 
  • Book a “No Sweat” Intro session Here to set up an in person meeting with one of our coaches and tour the gym!