This workout will be done in teams of 4. All 4 will cash in with 150 burpees, two people working at a time. Then you will go in sequence of what is written (Athlete A and B will do Part 1 while C and D rest. Once A and B are finished, athletes C and D start Part 2. and so on) Once finished with 4 Parts, the cash out is 150 burpees, two people working at a time. If the deadlift bar is dropped, the rower must stop until the bar is picked back up and locked out. If the athlete on the pull-up bar drops, then the KB swings must stop until the chin is back over the bar. If there is an odd number of people, there may be a team of 2 and they will do all 4 parts, but with half the required reps. If there is a team of 3, they may decide how to break it up. 

In teams of 4: 

Cash in 150 burpees 

Then Two team members do the following: Athlete A rows 50 calories while Athlete B holds 225/155# deadlift 

 then Athlete C does 50 KB swings, 55/35# while Athlete D holds chin above pull-up bar 

then Athlete B rows 50 calories while Athlete A holds 225/155# deadlift 

then Athlete D does 50 KB swings, 55/35# while Athlete C holds chin above bar 

Cash out 150 burpees


What’s In The Box – September 2023

Happy “Second Summer” gang, here is what you need to know for the rest of this month around the gym! Barbell Cycling continues through September.

What’s In The Box – August 2023

I’m not gonna say, Happy end of Summer, because we’ve got plenty left to go! Lots to announce here, so lets dig in! New Strength

Member of The Month July – Nick A

Congratulations to Nick, our July 2023 Member of the Month Don’t miss out on Nick’s custom workout next Tuesday 7/24/2023 Nick grew up very athletic.


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