Open Gym:

  • 11am – 12:30pm

Indoor Challenge: “Road Rage”

Format: Two Tiers + Optional Max Strict Pull-Ups
Tier 1: Deadlifts
5×10 or Work to 1R max
Tier 2:
8 Pull-Ups
8/s MB Hurdle Hops
8 Upside Down Goblet Squats
80m Run
Optional: Max Pull-Up Test
(Before, After or During the workout.  Member choice.)


Outdoor Challenge: “Seahawk”

Format: Supersets

8/s RDL
10/side DB Curls (1-arm at a time)
30 Scissors kicks
450m run
8/s Renegade row
10 Squats
3 Pittsburghs