Blog Post

Tuesday 10-21-2014

We still have Race For The Cure shirts for sale for anyone interested. We have Small through XL available for $25.

Warm Up

*500m Row

*PVC Warm Up


Narrow Grip Bench Press 5×2

Bent Over Barbell Row 5×5


Death By KB Swings


*On “Go” perform 1 kb swing. At the top of the next min perform 2 kb swings. Continue adding one rep at the top of each minute until you fail to complete the designated reps in that 60 seconds.

Cash Out:


Rope Climb

*10 GHD Hip extensions between sets