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Friday, October 14, 2022

SOLO: 

4 Rounds:

20/16 Calorie Row

10 Burpees Over Rower

5 Front Squats (from Rig)

With a Partner: 

Alternating Full Rounds: 

8 Rounds (4 Each): 

20/16 Calorie Row

10 Burpees Over Rower

5 Front Squats (From Rig)

Rx+: 245/165

Rx: 205/135

Intermediate: 16/12 Calorie Row, 145/95

Scaled: 12/8 Calorie Row, 95/65

Note: Each round should be a sprint. Scale the calories to allow you to finish within a minute, and the front squats to 70-75% of your 1RM. 

Core: 

Coaches’ Choice

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