“It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.” – Henry Rollins

All levels class


Heaving Snatch Balance




P. Press

4X5 @ 75-85% 1RM




10x Wallballs

8x Pull Ups

90 sec work/ 90 sec rest

6 rounds for total rounds




Front Squat

5X4 @ 32X2



Row 500 meters

20x Push Ups

3 rounds NFT

-rest as needed



Master’s Class


Split Squat

4 sets of 6 reps (each leg)



1x Manual Resisted Run

21x Burpees

1x Manual Resisted Run

15x Burpees

1x Manual Resisted Run

9x Burpees

1x Manual Resisted Run

(rest as needed between movements, but work to keep the Burpees unbroken)