“At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.” -Albert Schweitzer

All levels class

Push Press

3 sets of 5 reps @ 70%

2 sets of 4 reps @ 80%



3x Rope Climbs

20x GHD Sit ups

2x Rope Climbs

15x GHD Sit ups

1x Rope Climbs

10x GHD Sit ups




Master’s Class



3 sets of 6 reps



5 min AMRAP

5x Pull ups

10x Ball Slams

-rest 5 minutes


5 min AMRAP

10x KB Swing

20x Walking Lunges