Monday, February 9

Announcements:

• New community member profile! Learn more about the amazing Frankie HERE

• Just bought three new Rogue ropes (the top of line ones!). We’ll get those hung up this week.

• Favor, please take clothes and shoes home (or leave them in your car) overnight. I’d like to keep the cubbies open for folks to stash stuff during classes, not so much as overnight/permanent storage. Thanks!

• If you feel moved to write a review for us, it’s a big help in generating members and keeping our community strong and vibrant. If you have 5 minutes, you can leave a Google or Yelp review (or both!). Thanks to folks who have done that over the last few days. Means a ton.

rx

EMOM 20:
Min. 1 | Max strict pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest

intermediate

EMOM 20:
Min. 1 | Max strict pull-ups + banded pull-ups
Min. 2 | Max strict ring dips + banded ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
– Athletes should not exceed 7-reps of pull-ups or dips in each set.

beginner

EMOM 20:
Min. 1 | 7 foot-assisted pull-ups
Min. 2 | 7 foot-assisted ring dips
Min. 3 | 10 AbMat sit-ups
Min. 4 | Rest

Skill Work

Post-workout accessory
3 sets:
12 single-leg kettlebell or dumbbell deadlifts/leg
– Rest as needed between sets.