If anyone has anybody they know who might be interested in trying out some classes there are some referral cards (pictured above) at the gym! They receive a week for free and if they sign up for a membership you’ll receive a cash bonus for the referral!

A. Warm Up

3 sets per arm

3 Single Arm KB Overhead Squat @ 3011 Tempo

3 Single Arm KB Overhead Reverse Lunge


3 sets of light barbell work prepping for overhead squat

5 Snatch Grip Behind the Neck Push Press

5 Snatch Grip Behind the Neck Push Jerk

B. Strength

Overhead Squat

3 sets of 5 reps @ 32X1 Tempo


2 sets of

Back Squat @ 60% 1RM

1 rep every 15 seconds for 3 minutes (12 total reps)

-rest 5 minutes in between sets-

C. Conditioning

3 or 4 rounds

6 Hang Power Snatch

8 Burpees as fast as possible

-15 second rest-

18 seconds bike @ 97%

-3 minutes rest in between rounds-

*Record load and total calories

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

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