S&F Programming Preview : 6/7-6/12

getting the day started with barbell work for some snatch olympic lifting work! Your workout will be a variation on the girl workout Nancy with a little longer run and heavier barbell to up the challenge.

staying with a barbell again to get our day started, this time focusing on our pulling and grip strength. Your workout will be a fun couplet of high level gymnastics paired with a weighted burpee variation.

working into some accessory work to get our day started before diving into a longer cardio piece for your workout.

starting today with some dumbbell accessory work for the shoulders. Your workout will be a shorter AMRAP triplet full of bodyweight and DB work.

back on the barbell to begin our Friday, testing a one rep max cluster! This is a great movement to showcase strength and technique in one movement. Our workout will be a partner piece, alternating in and “I go you go” fashion through a fast sequence with biking, barbells, and gymnastics.

kicking off the weekend with a longer farmer carry to get you moving. Our workout will be an AMRAP full of jump roping, step ups, and a heavier barbell.

Schedule Your

free intro

Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.