“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” -Joe Namath

All levels class

Clean and Jerk


(Go strictly off of feeling. Take a 8 second pause between each rep, and 2 min between each set)



Row 500 meters AFAP

3 rounds

*if your third round is your fastest, add another round.


Master’s Class

Clean Progression





Row 500 meters

40x Air Squats

30x Situps

20x Push Ups

10x Pull Ups