“..To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine


All levels class


Front Squat

5 sets of 5 reps

@ 70%, 75%, 75%, 80%, 85%



Run 800 meters RPE=80%

21x Thrusters @ 95/65

50x Double Unders

15x Thrusters

50x Double Unders

9x Thrusters

50x Double Unders

Run 800 meters




Single leg split squat



7 min amrap

3x Cleans

3x Burpees

(add 3 reps every round)



Master’s Class

Row 1000m

rest 2 min

3 rounds

5x Weighted Sit Ups

10x Step Ups

15x Jumping Pull Ups

rest 2 min

Row 1000m