28 JUNE 2023


For Time,

Buy-in – 400m Run

25 Wallballs (#20/16)

20 Burpee Over Box

15 Pullups (Strict / least resistance needed for set of 3)

10 Assault Bike Calories

5 Rope Climbs

Cash-out – 400m Run


Ring Dips – Day 30


This is a repeat from 230313.  Compare today’s effort from your previous effort.  During today’s workout athletes will buy-in with a 400m Run.

They will then be able to complete each of the following tasks in an “al a carte” method.  This is a break away from the traditional method.

Athletes will still be under a time domain, but will not need to complete the tasks in order, or all reps in the same time.

The athletes who get back from the run in the shortest time will be able to get to their starting station.  Subsequent athletes will have to move to the other stations.

As stations open athletes can choose to move to that station or continue on their current station.

At the completion of all 5 stations, athletes with cash-out with another 400m run.  We will have 3 stations for each of the movements set-up during each class.

IMG 2083

Margaret, Steph, & Brit getting in their Ring Dip work.


Wednesday’s Schedule

6AM – Workout of the day

8AM – Workout of the day

4PM – Workout of the day

615PM – Workout of the day

This website or its third-party tools process personal data.
You may opt out by using the link Opt Out